Friday 8.11.17

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PERFORMANCE
A. Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch x 2 reps
Snatch x 3-5 reps
B.  Every 2:30 x 6 sets
Snatch Cluster @70-80% x 1.1.1 rest 10-15s btw clusters
C. Complete as many rounds and reps as possible in 15 minutes
200m Shuttle Run
15 Hang Power Snatch 75/55#
9 Barbell Jumping Squats 75/55#
FITNESS
A.  Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch x 2 reps
Snatch x 3-5 reps
B. Four Sets:
Heavy Russian Kettlebell Swing Cluster x 6.6.6 rest 10-15s btw clusters
rest 10 seconds
Pushup into full protraction in finish w/ full retraction at bottom w/ hold x 4-8 controlled perfect reps
rest 20 seconds
Turkish Get up x 1/arm
rest 60 seconds
C. Complete as many rounds and reps as possible in 15 minutes
200m Shuttle Run
16 Hang DB Power Snatch
9 Goblet Hold Jumping Squats