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Mondays Workout  19 June 2017

Warm Up

Burgener Warm Up

1 Min Amrap x2


Alternating Kb Snatch low weight


Power Snatch Progression


A) Power Snatch

Building to one heavy set of 2 - then take 85% and complete 3 more sets of 2 at that weight; rest as 60-90 seconds


B) Front Squat

8 reps x 3 sets; rest 60-90 seconds - HEAVY sets,

ALL working sets should be tough


C) Tabata Russian KBS - 2/1.5pd


D) 5 rounds @consistent effort:

Run 400m

10 SA DB OH lunges - 50/35#


Cool Down


Banded stretch on the rig with bands


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