Congratulations Sean Lewis on your 1st place finish in the RX 45-49 division at the World Police and Fire Games! 


WARM UP:

400 M. Run or Row

10 Swimmers 

10 Wall Slides 

10 Wall Facing OHS

2 Rounds 

10 Pass Throughs 

10 Good Mornings 

10 OHS

10 Snatch Extensions 

10 Snatch Pull

Then:

Mobility 

SKILL:

EMOM 8

10 T2B

*INT= 7 / BEG= 10e Single Leg Raise over a KB.

LIFT:

Snatch

3 @ 65%

3 @ 70%

3 @ 75%

2 x 3 @ 80%

WOD:

“SNATCHTASTIC 5”

For Time:

500 M. Row

15 Snatch (95/65) (75/55) (65/45) (55/35)

500 M. Row

12 Snatch (115/75) (95/65) (75/55) (65/45)

500 M. Row

9 Snatch (135/95) (115/75) (95/65) (75/55)

500 M. Row

6 Snatch (155/105) (135/95) (115/75) (95/65)

500 M. Row

3 Snatch (165/115) (155/105) (135/95) (115/75)

 POST WOD:

10 Y’s, T’s, & W’s 

10 Reverse Fly’s 

10 Face Pulls 

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