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Tuesday 07.21.2020

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Warm-up Drills
I. Run 400m
II. 3 Rounds of
3 x High Hang Power Snatch (pockets start)
3 x Hang Mid/Low Hang Power Snatch (mid thigh to just above knee start)
3 x Power Snatch
Then…
3 Rounds of
16 x Deadbugs (8L+8R)
8 x PVC Passthroughs
(kneeling or standing)
III. Mobility

Notes:
*Barbell Warm-up Emphasis: Perform as a complex working from PVC to Barbell, Consistency of Footwork & Shoulder/position over bar during pull from the floor will be reinforced.
*Mobility Emphasis: Couch Stretch, Scaps, Traps, Shoulders & Chest for Overhead ROM.

Impact/Focus: Power Snatch 10×1 EMOTM
Warm-up as needed before completing the following 10 Rounds of Single Rep Power Snatch. Select a weight that represents 65, 75, or 85% of a 1RM/RPE and attempt to sustain the weight across all ten sets and reps.

Every :60 for 10 Rounds
1 x Power Snatch

Notes: Warm-up to a weight that represents either a percentage of a 1RM or an estimated perceived exertion/estimated weight based on 65, 75, or 85%. Work all ten sets at the working weight selected. Technique emphasis today will be on developing consistency of footwork from the jumping positon to the receiving position for the Power Snatch as well as shoulder position over the bar when pulling from the floor.

Post scores to comments.

“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Notes: Anchor feet for the Abmat Sit-ups with dumbbells.

Post scores to comments.

Skill Development
3-5 Rounds for Quality
12 x Hip/Back Extensions
:15 x L-sit or 3 x Skin the Cats

Samy Daghir

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