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Fall into Strength 12/11/14

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Warm-up:
3-5 min of row or air dyne at a easy pace
3rds
10 Pvc Pass Through
10 O/H Squat
20 feet duck walk

Beginner Strength:
8x Snatch Complex
1 High Hang Snatch
2 Hang Power Snatch(just below Knee)
75 sec rest between sets

Advanced Strength:
8 Rounds
2 Hang Power Snatch + 3 O/H Squat
60 sec rest
3 Clean RDL (using 90-125% of best clean)
60 sec rest

Conditioning:
Every 2 minutes for 20 Minutes
10 cal row
10 Burpee
10 Ball Slam
– Beginner and intermediate athletes may scale burpees and ball slams to 7&7 or 5&5 to get the work done. I want each athlete to have a minimum of 15 sec rest, but no longer than 30. Scale accordingly!

 

 

December 10, 2014 | News | 0

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