Hang Pause Power Snatch (15-20 min)
3 Hang Pause Power Snatch @ 5.5/10 RPE
3 Hang Pause Power Snatch @ 6/10 RPE
3 Hang Pause Power Snatch @ 5.5/10 RPE
3 Hang Pause Power Snatch @ 6/10 RPE
3 Hang Pause Power Snatch @ 6.5/10 RPE
After the last set
3x8 Snatch Deadlifts @100% of your snatch pr
Scoring: Load
Metcon: Amrap 10 min 30 Double unders or 50 singles 5 Power snatches (95/65) 5 Burpee over bar
METCON: 5 sets: Row 1000m -rest 2 minutes b/t sets- -then- 5 sets: 30 Wall Balls (20/14) (10'/9') -rest 1 minute b/t sets- Time Cap Each...
Push Press + Pause Push Jerk 3 Sets 2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk 2 Sets 1 Push Press + 1 Pause Push Jerk...
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula...
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