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Monday 02082021


Warmup

Overhead Squat Complex

5 Sets:

1 Tempo Overhead Squat (5 Seconds Down)

2 Overhead Squats


Snatch Technique - Part A

3 Sets:

2 Halting Low-Hang Snatch Pulls


Halt #1 - 2 Seconds at Shin (But Not Floor)

Halt #2 - 2 Seconds at Knee

Halt #3 - 2 Seconds at Pockets


Snatch Technique - Part B

3 Sets:

2 Low-Hang Muscle Snatches

2 Overhead Squats

2 Low-Hang Squat Snatches


Low-Hang Snatch

EMOM x9

Minute 1 - 1 Low-Hang Squat Snatch

Minute 2 - 1 Low-Hang Squat Snatch

Minute 3 - 1 Low-Hang Squat Snatch


"Freedom Sauce"

AMRAP 3:

21 OHS 95 / 65 lb

21 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row


Rest 3:00


AMRAP 3:

18 OHS 115 / 85 lb

18 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row


Rest 3:00


AMRAP 3:

15 OHS 135 / 95 lb

15 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row


Rest 3:00


AMRAP 3:

12 OHS 155 / 105 lb

12 Lateral Burpees Over Rower

Time Remaining: Max Calorie Row






Monday

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