15 Round EMOM
1 Power Snatch + 1 Hanging Squat Snatch + 1 Overhead Squat
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Rest 5 minutes
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WOD : 5 Rounds for time -
10 American Kb Swings (vertical) 70/53
10 Hand Release Push Ups
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Bonus: 100 Ab movements of your choice
50 Back Extensions (Actually these are really called hip extensions)
----------------
Video demo of the barbell complex below. Ideally...the hang squat would be much faster dropping under the bar into the bottom of the squat.
1 Power Snatch + 1 Hanging Squat Snatch + 1 Overhead Squat
--------------------------
Rest 5 minutes
-------------
WOD : 5 Rounds for time -
10 American Kb Swings (vertical) 70/53
10 Hand Release Push Ups
---------
Bonus: 100 Ab movements of your choice
50 Back Extensions (Actually these are really called hip extensions)
----------------
Video demo of the barbell complex below. Ideally...the hang squat would be much faster dropping under the bar into the bottom of the squat.
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