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July 11, 2016

Testing and training for the 2017 open begins today! This program will be driven by the community avatar and will be built around you. Please post your results, comment, add video and pics of pr's along the way. We want to see your progress!

 

A. Front Squat 3rm

 

B.  EMOM3 -Tall Snatch x2

EMOM3 -Snatch Balance x2

E2M12M -2 Pos. Snatch (mid thigh and 2" below the knee)

 

C. Gymnastics Density Test

3 min max rep ctb (max set on front end as 1 score then total reps)

rest 1 min

3 min max hspu (max set on front end as 1 score then total reps)

rest 1 min

3 min max muscle ups

 

D. 2k row

Complete 10 min of mobility of you choice. Make sure to hit the priority areas!

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