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Tuesday 11.26.2019

POSTED ON November 26, 2019

Tuesday | 11.26.2019

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Warm Up:
5 empty bar muscle snatch
:15 barbell hold overhead
5 empty bar power snatch
x2-3 sets
 
Foundation 6min EMOM
Front Squat (from ground)
3 reps *Use 70-85% of 1RM clean
 
Metcon:
RX (Level 1)
21-15-9
Power Snatch 95/65
Overhead Squat 95/65
Intermediate (Level 2)
21-15-9
Power Snatch 75/55
Overhead Squat 75/55
 
Beginner (Level 3)
21-15-9
Power Snatch 65/45
Front Squat 65/45 or double the rep count PVC pipe overhead squat
 
Cool Down:
2 rounds for quality
2min frog
10/10 thorax rotation banded
30 flutter kicks
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