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Tuesday, January 30, 2018


Tuesday, January 30, 2018

Mob/Activation: Burgener Warmup


Technique: (squat) snatch from power position


5 sets of 3 by feel


Strength: Snatch High Pull


3 sets of 4-6 at top weight used in technique portion





100m Farmer carry

300m Run

15 ground to overhead

2 Rope Climbs


C: 70/55 (each arm), 75/55, rope climb

P: 55/35 (each arm), 65/45, 2x rope pulls from floor

F: 45/25 (each arm), 55/35, 2x rope pulls from floor


***if athletes are only using a barbell with no weights or not full sized bumpers, the ground to overhead should be initiated from the hang position and not the ground for each rep***

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