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Monday 9 April

Warm Up (10 minutes)

Hip mobility rig

2 Rounds

5 OHS 45/35

5 Snatch Balance

4 Hang Snatch

2 Snatch

 

A) Snatch Focus

Every 1:00 x 3 @ 40%

3 P. Snatch

2 HS Snatch

1 Squat Snatch

-6 total reps for each 1:00

Rest 1 min then go directly into Part B

B) Low Hang (EMOM 7-MINS)

3x2 70% of 1rm Snatch

2x2 75%

2x2 80%

(11 total minutes for part A and B)

-Low hang is hovering just above the floor. Stand tall with the bar and lower to just above the floor for each rep.

 

C) Back Squat (14 mins)

5 @ 82%

2 @ 87%

5 @ 82%

2 @ 90%

5 @ 82%

2 @ 93-95%

 

D) For Time

3 Rounds

63 Air Squats

42 Cal Row

21 HSPU (kipping/box) 

-25 min CAP



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