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Friday

23
Oct

Friday

SKILL 

 

10 m Shuttle Run x 8

 

then…

 

2 Rounds (1st PVC/2nd BB)

 

20 DU’s

10/5 PVC OHS

15 /10PVC OH Forward Lunges

10/5 Snatch Grip Push Press

15/10 PVC Snatch Balance/Drop

10/5 Snatch Sott’s Press

 

(12 min cap)

 

OLY

 

Power Snatch + Hang Snatch + 2 OHS

 

12 min to find today’s heavy complex

 

then…

 

EMOM for 8 min 

 

5 Power Snatches @ 65-70% of today’s complex

 

then….

 

EMOM for 5 min 

 

8 OHS @ 65-70% of today’s complex

 

STRENGTH

 

Strict Press

 

Warm Up sets

 

5 @ 40%

5 @ 50%

5 @ 60%

 

Working Sets

 

5 @ 65%

5 @ 75%

5+ @ 85% (goal is to max reps after the 5th rep)