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Wednesday, January 24, 2018

23
Jan

Wednesday, January 24, 2018

VOD
29 He gives strength to the weary and increases the power of the weak.  Isaiah 40:29

Warm Up
1:00 Moderate Bike or Row
5 Snatch Grip Stiff-Legged Deadlifts
5 Snatch Grip Deadlifts (regular setup)
5 Ring Kip Swings
Into…
:45s Moderate Bike or Row
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Muscle Snatches
Into..
:30s Moderate/Fast Bike or Row
2 Hang Power Snatches
5 Pausing Overhead Squats
short rest
3 Hang Squat Snatches
Strength
Low Hang Snatch
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.
Accessory Work
3 Sets:
12 Romanian Deadlifts
12 Dumbbell Rows (Each Side)
40 Banded Pull-Aparts