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21NOV15

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[quote] WORKOUT OF THE DAY [/quote]

[intro] WEIGHTLIFTING[/intro]

A)
5 Sets of @6:
Snatch Pull + Hang Snatch + Snatch Balance
B)
EMOM x 8:
10s Airdyne Sprint
1 Snatch @80%

Rest 3 Minutes

Every 75s x 6
20 Double Unders
1 Snatch @85%

Rest 3 Minutes

E2MOM x 4:
10s Airdyne Sprint
1 Snatch @90%

C)
Snatch Deadlift/Pull Complex
– 5 x 2, building
– 3 Pauses (1″, knee, power position), plus a 3-4 count descent to the knee, followed by a hang pull. That is one repetition.

[intro] METCON[/intro]

A)
5 Rounds for Time:
10 Toes to Bar
8 Burpee w/6″ jump
6 Back Squats 255/175
*wear ankle weights if able

B)
Every 2:30 for 6 Sets:
OH Barbell Carry x 100′ 165/115
1-Arm Russian Swings x 10ea 70/53

Comments: 1

  1. I am a 38yr old wanting to make regionals for the games in 2017. My friend Jesse Elmore showed me some of your training last weekend. So today is the day i will start see what happens. If i am ever your way will def drop in.

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