02/17/2017

 In Blog, Workout of the Day

“The reward of a thing well done is to have done it.” –Ralph Waldo Emerson

Friday

Pre-Class Open Prep Work

Snatch Work

Through 8 sets: Build to a 1RM Snatch from 2″ Below the Knee (Pause for 2 seconds at Knee)

EMOM 8: 1 x Snatch [80-85%]

For Max Reps:

[135/105] Power Snatches x Max UnBroken

[Rest 60 seconds]

[115/85] Power Snatches x Max UnBroken

[Rest 60 Seconds}

[95/65] Power Snatches x Max UnBroken

Back Squat Work

5 x [70%]

3 x [80%]

1 x [90%]

EMOM 8: 3 x [80%]

In-Class Session

“Dumbells Anyone”

50/35x DB Push Presses [55/35#; 35/25#]

50/35x DB Farmers Walk Reverse Lunges

50/35x Pull-Ups

50/35x Box Jumps [24/20″]

50/35x Toes to Bar / K2E / K2C / Anchored Toes to KB

50/35x Alternating Single Arm DB Snatches

50/35x Burpees to Target 6″ Above Reach

Post-Class Accessory Work

15-20 Minutes of Mobility Targeting Troubling Areas [i.e. Ankles, Hips, T-Spine, etc.]

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