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Friday

Friday
11
Jan

01-12-18

Warmup:

3 sets:
Row 1mins Easy *sprint last 10sec of each minute
10 Russian KBS
5 Tall Box Jump Step Down

 

Training:
A: Snatch Grip Deadlift @3030 from 2″ deficit; 5,5,5 (low load) sett up your positions for B; rest 90 sec b/t
B: Snatch Complex
2 Snatch High Pull
1 Power Snatch (with 3 second pull to knees then explode)
1 Power Snatch
rest 90 seconds x 5 sets- these should be around 65% and no misses.
C: 12mins – Increase tempo after 6mins
Run 200 meters moderate
Gym Length Dual KB Front Rack Carry HEAVY
6 Burpees
6 Toes to Bar
Run 200 meters moderate
12 Prisoner Step Ups
*The ability to show control at the beginning of timed pieces like this, so that you can increase your effort at the end rather than have your energy totally die off, is a skill the must be practiced. Attempt that here with your increase in pace. Several weeks of this to come.

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