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Friday 10.13.2017

POSTED ON October 12, 2017

Friday | 10.13.2017

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Warm Up:

5 jump shrug with PVC (snatch grip)
5 jump shrug high pull PVC (snatch grip)
5 snatch balance PVC (snatch grip)
5 hang power snatch PVC (snatch grip)
5 hang snatch PVC (snatch grip)

x2-3 sets

Strength:

A. Segmented Snatch Grip Deadlift 7×2; rest 90s

*Athlete will pause 3 from lift off, then 3 seconds below the knee, 3 seconds at mid thigh and then 3 seconds in the power position. This will equal 1 rep you will do 7 sets of 2.

Level 1 (RX)

“Randy”

75 Power Snatch 75/55

For time

Level 2 (Intermediate)

“Randy”

75 Power Snatch 65/45

For time

Level 3 (Beginner)

“Randy”

75 Power Snatch 55/35
For time

Cool Down

2-3 round for quality

15 hip extensions
1min forearm roll out
1min half split L/R

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