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3 Apr 17

Warm up 250 M row 20 Pass Thoughts

DLB KB Walks 50ft

10 Cuban Presses 2 Rounds Snatch Warm Up With a Barbell 3 Reps High Power Snatch + OHS

3 Reps Hang Power Snatch + OHS

3 Reps Mid Shin Power Snatch + OHS

3 Reps High Hang Squat Snatch

3 Reps Hang Squat Snatch

3 Reps Mid Shin Squat Snatch

3 Reps OHS

2 Rounds

Olympic Lifting

A. Build to a Heavy Power Snatch

Then

A1. 6 x 1 @ 85%

B. Snatch Grip Deadlift 5 x 2 @ 90% of Todays

Snatch, Tempo 32x1

Gymnastics

C1. 7 x 2 6” Deficits HSPU

Scale: Lower the Deficit, Strict HSPU, One AB Mat , Strict or Deficit Negatives. C2. 10 Wall Facing Shoulder Taps / Rest 30 Seconds 30 second Kick up HS Holds Rest 30 Seconds x 4 Conditioning 90 Seconds Work / 90 Seconds Rest @ 80% Effort 5 Strict Pull Ups 10 Front Squats @ 95Lbs 15 Cals Bike x 4 Rest 5 Min 90 Seconds Work / 90 Seconds Rest @ 80% Effort 5 Strict Toes to Bar 10 Wall Balls 200 M Row x 4 Goals: Same round and reps each working set.

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