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Tuesday 10.10.2017

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Jaymes hitting 3 second Pause Front Squats at 275#! Yessss!

ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!

Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility

Impact/Focus: Power Snatch 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep max Power Snatch.

Power Snatch 1-1-1-1-1RM

Post loads to comments.

“Tabata Tamata”
Tabata x Hang Power Snatch (75/55lbs)
Rest 1 minute
Tabata x Mountain Climbers
Rest 1 minute
Tabata x Air Squat
Rest 1 minute
Tabata x Ab-mat Sit-ups

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Complete all 8 rounds of each movement before resting and moving on to the next task. Get some… freaks!

Score best/worst reps for each movement.

Post scores to comments.

Samy Daghir

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