September 17, 2019

Warm up

3 minutes each leg

Barbell quad smash

4 rounds

6 lunge and reach (total)

10 tiger sit downs (total)

14 captain Morgan’s (total)

Skill

10 minutes on hang snatch

Strength

Emotm 16

Hang snatch

Wod

4 RFT

5 hang snatch

5 hspu

40 double unders

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