Workout 6.4.20

3 rounds
5 snatch grip sotts press with pvc or empty bar
:20 bottom of pushup hold
:30 side plank/side
Every :90 for 10 rounds
1 High hang squat snatch-3 second pause in the bottom

No equipment–:30 of pvc, with a 3 second pause in the bottom
Kb/Db–1/arm, same pause
Barbell-build as high as perfect technique will allow
CrossFit Workout
3:00 AMRAP, 1:00 rest x 4 rounds
10 hps
10 burpees over your bar/db

no equipment–ideally, 10 powerful ball slams wih a basketball, soccer ball, etc. If you don’t have that, spike an old pillow.
kb/db–10 total
barbell-rx would’ve been 95/65

Extra Work
10×1 sumo box squat @60% of your back squat for SPEED. 


EMOM of HSPU and Pullup type stuff
Odd minutes-1 hspu every 8 seconds
Even minutes–1 strict pullup or pullup type movement every 6 seconds

Continue for as long as you can. 11 minute cap (which would be 82 hspu and 100 strict pullups)


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