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Tuesday 04.12.2022

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Team Anne & Kerri smashing through some Clean & Jerks this past weekend during the Comp. YESSSS!

Warm-up Drills
I. Run 400m or Row 2 minutes
II. 2 Rounds of
10 x Hollow Rocks
10 x Air Squat
10 x Down Dog to Seal Stretch
III. 2 Rounds of
10 x PVC Pass Throughs
:30 x Lax Ball Chest and Shoulders
II. Dynamics & Mobility
*Armbar Stretch, KB Sink Drill, Lax Ball w/ test+re-test PVC Pass Throughs

Impact/Focus: Power Snatch 6 x 3
Warm-up Sets/Reps x 5 Minutes
(1-3 rep sets building to working weight)

Every 2:00 x 6 Rounds of the following
3 reps x Power Snatch (75-85%)
(Maintain the same working weight across sets)

Post scores to comments.

“Dynamo”
Complete as many Rounds/Reps in 12:00 of
7 x Power Snatch (95/65lbs)
12 x Box Jump Overs (24/20”)
Row 20/14kcal

Post scores to commnts.

Samy Daghir

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