The Cell Gym – WOD

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Strength

Complete a set of Clean Pulls after each working set of Front Squats. Make sure to shrug up behind the ears and extend to the toes. Practice hook grip.

Front Squat (5@70%, 4@80% 3x )

Clean Pull (4 reps @ clean 1 RM)

Metcon

Metcon (AMRAP – Rounds)

LIFE

20 Min EMOM

even-3 power snatch 75/55

odd- 12 ring rows

Metcon (AMRAP – Rounds)

SPORT

20min EMOM

even-3 power snatch 135/95

odd-10 pull-ups