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MONDAY 200210

Warm-up:

Individual…

Bike 3 Minutes
Crossover Symmetry

Group…

Lunges Down and Back
5 Burpees
Zombie Walks Down
10 Squats
Broad Jumps Back
10 Dislocates
10 OH PVC Squats

PVC Snatch Progression – covering the positions

Strength and Skill:

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch + Snatch @ 75-85% of 1-RM Snatch


Fitness:

For time:
500 Meter Row
50 Alternating Dumbbell Snatches
500 Meter Row

Performance:
Three rounds for time of:
10 Snatches (135/95 lbs)
15 Toes to Bar

9 Minute Time cap.

Mobility:

Banded Lats and Shoulders
Roll Posterior
Couch Stretch

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