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Week 3 of the Open! 3/10/15

IMG_1792
Warm-up:
4 rds
10 Cal row
15 O/H Squat
1 Lap Duck Walk

Beginner Strength:
2×5 Muscle Snatch (from high hang)
60 sec rest
8 sets of Complex
1 High Hang Power Snatch
1 Hang Power Snatch
1 Power Snatch
75 sec rest

Advanced Strength:
9 sets
2 Power Snatch
90 sec rest

Conditioning:
100 Double Under
80 WallBalls
60 Push-ups
40 Box Jumps
20 Pull-ups

Advanced: Break into teams of two; one athlete snatches, the other rests and helps load weight. Over 9 sets, each athlete should work up to a peak SET OF TWO snatch (or power snatch) from the floor

March 9, 2015 | News | 0

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