Tuesday the 16th

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Transition Week

I.  

Drop Snatch

1,1,1,1,1,1

(add weight every set but do not exceed 85% of  your 1 RM)

II.

Strict Press

3,3,3,3,3,3

(add weight every set but do not exceed 80% of your 1 RM)

III.

Muscle-Ups or Hips 2 Bar (ME in 3 minutes) Rest 60 seconds Muscle-Ups or Hips 2 Bar (ME in 2 minutes) Rest 60 seconds Muscle-Ups or Hips 2 Bar (ME in 1 minutes)

IV.

a) 3 x 8 Pendlay Row (moderate weight) b) 3 x 8 Glute-Ham Raises c) 3 x (1 minute) Handstand Hold

V.

OPTIONAL

800m Run

(4 minutes or less is the goal)

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Filed under crossfit, Oly, strength & conditioning, WOD

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