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August is going to be wave Deadlifts to get something heavy in our hands, the Crossfit Total at the end of the month, general weightlifting complexes, and the large gymnastics volume in WODs. Time to shine AMRAPPERs. The skill of the month is Hand Stand Push Ups!
A. High Hang Snatch + OHS + Snatch Balance
14:00 to build to a heavy complex of this
***Must hit the same weight 2x before progressing
B. Snatch Pull
3 sets of 1.1.1 @ 110% of Snatch 1RM
***Roughly 6mins here
EMOM x 12
A) Double DB Box Step Overs 24/20"
B) Double DB Snatch
C) DB Hang Squat Cleans
D) DB Push Press
***RX = 35/20# throughout
***Comp = 50/35# throughout
***RX Must get 6+ reps per interval
***Goal is 60+ reps
DO MORE. BE MORE. GIVE MORE. LIVE MORE.