2.11.20

A. Warm Up

3 Sets/arm

3 KB Single Arm Rack Front Squat

3 KB Single Arm Strict Press

3 KB Single Arm Overhead Squat

30 seconds Ring Row Hold

Then

Light Overhead Snatch Grip Prep Work

3 Sets

LIGHT Barbell Work

4 Snatch Grip Behind the Neck Push Press

4 Snatch Grip Behind the Neck Push Jerk

B. Strength

Overhead Squat

3 sets of 4 reps @ 32X1 Tempo

Every 2:30 minutes

Then

2 sets of

Back Squat

1 rep every 15 seconds for 3 minutes

Load with 64% of 1RM

-5 minute rest in between rounds-

C. Conditioning

3-4 rounds

8 Hang Power Snatch

4 Box Jumps 24/20″

-rest 15 seconds-

Row 18 seconds @ 97%

-rest up to 3 minutes between rounds-

*Record load and total calories

Coaches challenge

3-4 rounds

8 Dual KB Snatch

4 Burpee Box Jump Overs 24/20″

-rest 15 seconds-

Row 18 seconds @ 97%

-rest up to 3 minutes between rounds-

*Record load and total calories

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