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Tuesday 07.09.2019

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Announcements:
1. Our Next On-Ramp Course begins TONIGHT
July 9th, 2019 @ 6PM

Learn more by clicking the link to our On-Ramp homepage found HERE.

Warm-up Drills
I. Coach’s Choice
II. Dynamic & Static Mobility

Impact/Focus: Snatch 5 x 2 + 5 x 1 Every :75
Complete the following 5 x 2 reps + 5 x 1 rep x Snatch workload every :75 for 10 rounds total (passes through the full squat).

Every :75 perform

2 x Snatch for 5 Rounds
+
1 x Snatch for 5 Rounds

Notes: Climb in weight as able. Prior to the intervals at 1 x Snatch (FULL) we will work through PVC & Barbell Snatch Drills and Warm-up sets; Full Snatch Technique Emphasis. 75-85% working ranges for today’s sets. Adjusting weights up or down to reinforce training priorities will be encouraged.

Link for Angel Drops found HERE.

Link for John North’s Hit and Catch Part 1 found HERE.
Link for John North’s Hit and Catch Part 2 found HERE.
Link for John North’s Hit and Catch Part 3 found HERE.

Post scores to comments.

“Sprint Core”
5 Rounds for time of
Run 200m
15 x American KB Swings (32/24kg)
15 x GHD Sit-ups

Post scores to comments.

Samy Daghir

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