| 5:00 Demo Tempo Squat (Overhead and Back) & Snatch |
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| A) PUSHING STRENGTH (18:00) |
| Alternate between the 2 movements (3 sets of each) |
| A) 3×5 TEMPO Back Squats OR Overhead Squat – (ATHLETE CHOICE) **Up to 70% (3 seconds down, 1 Second up) |
| B) 3x 6-12 Strict HSPU |
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| Transition & Prep for Snatch 3:00 |
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| B) EMOM 7: |
| 1 Snatch from Floor + 1 Hang Snatch (squat or power is acceptable) |
| *Athletes should build |
| *Start at or around 40-50%, or at a weight with emphasis on technique |
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| METCON: (15:00) |
| 100-80-60-40-20 Double Unders (SCALE: Singles) |
| 15-12-9-6-3 Thruster (RX: 115/75) |
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| OPTIONAL ADDITIONAL WORK: |
| A) 3x Narrow Push Ups (Perform a set w/ 1-2 reps before failure) |
| *rest as needed |
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