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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.


E2MOMX16: (8 sets)

Building to a moderate. Nothing above 85%

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


Score is your total rounds.



10 Pistols


10 Push Ups

10 Toes to bar


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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