15.10.06

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One Year.  #OGs

“And so we must straighten our backs… A man can’t ride you unless your back is bent.” – The Rev. Martin Luther King Jr.

Week 10: 15.10.06

A. One Movement EMOM for 5 Rounds (20 Minutes Total):

#1: 4 Behind-the Neck Snatch Grip Press – AHAP
#2: 4 Seated Dual Kettlebell Strict Press – AHAP
#3: 4 Ring Rows – Weighted
#4: 3 Snatch 1st Pulls w/ 3-Count at Knee @ ~90% of 1-RM Snatch

B. 2 Rounds For Time:

Run 400m
40 Pull-Ups (20 Double-Under Penalty for Every Break)
Run 400m
40 Burpees Over 6″ Hurdle (20 Double Under Penalty for Every Fault)

Coach’s Notes: The 6″ Hurdle should be a PVC pipe set on top of either dumbbells or plates. It should rest so that if you hit it, it has the ability to come off of the dumbbells or plates. If you knock the PVC off of its resting place, that will count as a fault. If you make contact – but it stays put – it will not count as a fault.

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