September 6th, 2017 – Washed Up Athlete

Strength

Snatch Panda Pulls
3-3-3-3-3
The goal of the Panda Pull is to coordinate the shrug and pull at the exact moment the hips finish extending and begin to re-flex. High Pulls work on powerful extension and upward pull, but miss the re-flexion of the hips.

Bench Press
40%x5
50%x5
60%x5
70%x5
80%x5+ (AMRAP)

WOD

27-21-15-9
Deadlifts (225/155)
Ring Dips

Accessory
100 Bench Press (135/75)

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