A. Strength

Back Squat 32X1 Tempo

6 reps, 5 reps, 5 reps, 4 reps

-2 minute rest between sets-

*focus on great positions this week – maintain strict tempo

B. Submaximal Oly work

EMOM x 10 minutes

Clean Pull + Hang Power Clean + Front Squat + Push Press

*start light and build a little weight over the 10mins – stay sharp with technique

*Use these 10mins to remain focused on skill work and quality movement. Don’t get too heavy here

C. Conditioning

For time:

500m Row

18 Alternating DB Snatches 50#/35#

15 GHD Sit Ups (scale Medball Sit-ups)

350m Row

12 Alternating DB Snatches 50#/35#

12 GHD Sit Ups

200m Row

6 Alternating DB Snatches 50#/35#

9 GHD Sit-Ups

*coaches challenge after 9 GHDs go back through in inverse order from 9 GHDs back up to 500m Row

#StrengthandConditioning #Gym #Olympiclifting #Crossfit #DBSnatch #Concept2Rower #Tempotraining #Personaltraining #GHDSitUps #BackSquat

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