Tuesday: 07.19 A. 1 halting snatch-grip deadlift (:01 pause below knees, finish deadlift, :03 descent back to floor) + 1 snatch high pull, 7 x 1 @ snatch max; :05 between movements, begin a set every :90 - 205 # B. Weighted ring dips, build to a heavy double, 21X1 - 90.5 + For :60 for 15:00: 1st: 10 anatomical push-ups (arms externally rotated so fingers point back to feet, elbows will stay tucked into sides), slow and controlled throughout 2nd: 30m med ball carry (100-bear hug) 3rd: :30 Assault Bike @ high aerobic effort (13-15 cals, 700+ watts) + Not for time: 20 hollow hold to superman rolls (1 = start in hollow + roll over to superman + roll back to hollow, alternating direction rep to rep) #crosfitmasters #crossfit

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