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MON FEB 17- Open Prep

Updated: Feb 18, 2019

Snatch Skill Warm Up:

4x4 Snatch Drop - Focus on speed, feet movement & excessive punch in the bottom.


Snatch:

E2MOMX16: (8 sets)

Building to a moderate. Nothing above 85%

2 Snatches, pausing for 2 secs at below knee & 2 seconds in receiving position


SweatFest:

Score is your total rounds.

0:00-6:00

10 HSPU

10 Pistols

6:00-12:00

10 Push Ups

10 Toes to bar

12:00-18:00

15/10 cals Assault Bike

10 Box Jumps 30/24


Accessory: 4x:

8x Upside down or Front Rack KB Press in bottom of squat, (dual or single whichever is manageable to keep core tight & chest upright)

45 sec Supine GHD hold

4 ea side Turkish get ups, pick load

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