"Fall seven times and stand up eight, guy."-Romeo Victor - Ratio 1.61 Gym
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“Fall seven times and stand up eight, guy.”-Romeo Victor

“Fall seven times and stand up eight, guy.”-Romeo Victor

WARM UP

300m Ski

2 Sets

5 Overhead Soccer Throws 20/14

10 Overhead Medball Lunges

10 Medball Thrusters

10 PVC Pass-throughs

10 Scapula Push-Ups

20 Pike Shoulder Taps

 

BARBELL SPECIFIC WARM UP
2 Sets

3 Snatch-Grip Dead Lifts

3 Snatch Pulls

3 Snatch High-Pulls

3 Muscle Snatches

3 Overhead Squats

3 Snatches

 

STRENGTH

Find 1RM Snatch

 

METCON
“Fran”

21-15-9

Thrusters 95/65

Pull-Ups