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16th July 2019

WARM UP

Snatch Warm Up:

3 Sets:

  • 6 Snatch Grip Deadlifts
  • 6 Muscle Snatch
  • 6 Behind The Neck Push Press
  • 6 OH Squats
  • 6 Snatch Balance
  • 6 Hang Power Snatch
A.

Every 90s For 12 Mins:

  • 1 Hang Power Snatch @ 75%
  • 1 Hang Snatch @ 75%
B.

Snatch Grip Deadlifts

  • 4 x 3 @ 120% Snatch
    • Pause For 2s At The Knee Before Standing Up
    • Rest 2 Mins 
C.

5 Rounds For Time:

  • 400m Run
  • 21 Overhead Squats @ 60kg/40kg

 

Latest workouts

- 12/11/2019

WARM UP

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Clean Grip OH Squats (2s Pause in Bottom Position)
  • 5 Jerks
A.

E3MOM for 21

  • 1) 3 heavy single power cleans + 2 Front Squats
  • 2) 20/15
Read more

- 11/11/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Overhead Squat
  • 5 x Snatch Bal
Read more

- 09/11/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

8 min AMRAP

  • 8 Ring MU
  • 8 HSPU
  • 8 Box Jumps
B.

8 min AMRAP

  • 10 Russian Swings
Read more

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