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    • Jan 21, 2020
    • 1 min read

1.21.20

A. Warm Up

3 sets NFT

5 Overhead Squats w/ PVC or Barbell @ 3131 Tempo

12 Alternating KB or DB Press @ 20X1 Tempo

20 second contralateral plank/side (opposite arm & opposite leg)

B. Strength

4 sets of the following complex

2 BTN Push Press @ 31X1 Tempo

2 Overhead Squat @ 3131 Tempo

C. Conditioning

4 sets

3 Snatch High Pull

2 Hang Power Snatch

1 Power Snatch

-rest 15 seconds-

Bike 16sec @ 97%

-2:30 minutes rest in between rounds-

*Record load and total calories

*Push the pace on the bike, maintain quality on the snatch complex

D. Extra accessory

Back Squat @ 61% 1RM

2 reps @ 10X1 Tempo EMOM for 10 minutes

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