P

A. [10] Hang Muscle Snatch: 5-5-4-4.  Go only as heavy as form allows.

B. 3 Pos Clean: Floor-Below Knee-Mid Thigh (4 reps @ 65%-70%)

C. 5 RNFT:

1A KB Waiters Walk (53/35) 4 gym lengths (L/R/L/R)

12 T2B / Hollow Holds

8 Diamond Pushups

D*. Extra Halting Clean Deadlift: 4×7 @ 100% Clean 1RM (pause and descend from above knee)

 

F

A. [10] 1A-DB Hang Muscle Snatch: 5-5-4-4

B. NFT:

12-9-6-3 DL (225/155)

Box Jump (24″/20″)

C. same

D*. same

 

Wedding WOD: 7/23 6:30PM

 
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