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Wednesday, February 1, 2017

31
Jan

Wednesday, February 1, 2017

Power RX:

Hang Power Snatch
3rm Then -10% 2 x 3r

Front Squat
Work up to 90% of best 3RM for 3 x 3r


Power Beginner:
Snatch segment pull
(1 inch off the floor, the knee, and mid- to upper-thigh)
Pause at each position for 2-3seconds.
5s x 2r x AHAP

Front Squat
Work up to 90% of best 3RM for 3 x 3r


Performance:
1000m row
Then
3 rounds
50 Doubles
25 sit ups
Then
3 rounds
10 burpee box jumps 24/20
20 Pull ups


Skill:
3RNFT
20 DB Rows (10per side)
30s Ring Hold