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Tuesday 12.22.2020

POSTED ON December 21, 2020

Tuesday | 12.22.2020

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**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 & 2
 
Burgener Warm Up Snatch
Snatch Skill Transfer
 
**2. Workout Prep**
Allow Athletes a few minutes to hit a few reps before starting.
 
WOD: Away in a manger
 
* Target time each set: 2-3 minutes
* Time cap each set: 4 minutes
 
* Today’s workout is all power snatching. Athletes should base selected weights on percentages of their one rep max
 
* Percentages should be close to 60% for 7, 65% for 5, 70% for 3 and 75-80% for 1
 
3 sets (Every 5:00)
7 Power Snatch (115/75)
5 Power Snatch (135/95)
3 Power Snatch (155/105)
1 Power Snatch (175/125)
* The Scaling aim is for athletes to move weights that are relatively moderate that will allow for smooth singles.
* Scaling option 1
3 sets (Every 5:00)
7 Power Snatch (60%)
5 Power Snatch (65%)
3 Power Snatch (70%)
1 Power Snatch (75-80%)
 
* Scaling option 2
3 sets (Every 5:00)
4 Power Snatch (95/65)
3 Power Snatch (115/75)
2 Power Snatch (135/95)
1 Power Snatch (155/105)
 
* Scaling option 3
3 sets (Every 5:00)
8 Dumbbell Snatch (50/35)
6 Dumbbell Snatch (60/45)
4 Dumbbell Snatch (70/50)
2 Dumbbell Snatch (100/70)
 
Accessory: Mobility with Kelly Starrett
 
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