Heart of Fire

Tuesday June 18th: 

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Solid work with the Snatches and Metcon today. 

Tomorrow: Auxiliary pressing movements then a Partner Metcon

See you in the gym 

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Skill: Review the stations

Strength: 12-min EMOM 

1.) Seated KB Z-Press (6-8reps)

2.) Tate Press with DB (8-10 reps) *from the floor*

3.) Diamond Push-ups (6-8 reps)

4.) Handstand Hold (Hollow) (:30)

Metcon: Against (20)-mins… For Time: With a Partner… Follow the leader– (6 rounds;3/person) 

18/15 Cal. Bike 

15 Box Jump Overs 

12 Single Arm DB S2OH (6 Left/6 Right)

L1: 21/18 Cal Bike, 24″/20″, 70/50

L2: 18/15 Cal. Bike, 24″/20″, 50/35

L3: 15/10 Cal. Bike, 20″/17″, 35/20

L4: 15/10 Cal. Bike, 17″/15″, 20/15