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Monday: 10 July 2017

July 10, 2017

Warm up
400 M Row 

:30 Second Hanging Bar Holds

5 Ring Push ups 

x 2 

Snatch Warm Up
With a Barbell
3 Reps High Power Snatch

3 Reps Hang Power Snatch

3 Reps High Hang Snatch

3 Reps Hang Squat Snatch

3 Reps OHS

2 Rounds

 

Olympic Lifting

 

A. 2 Hang Snatches (Singles)  @ 70% rest 30 Seconds  then 2 Snatches @ 70% Rest 2:00 x 5 

 

B. Back Squat: 5 x 8 @ 50% Rest 1:00 

 

Gymnastics Work - 

 

 EMOM x 10 

M1: 3 Tempo HSPU 41x1

M2: 25 Double Under

 


Conditioning -

 

5 Pull ups 

3 Power Cleans @ 185/125

Rest 30 Seconds 

x 7 Rounds 
 

 

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