11/29/18

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1. ) Snatch: Work at 80% of your 1RM Snatch for 3x3   

2.) Back Squat: Work to 90% of your 1RM Back Squat for a single, then decrease weight for Drop Sets 2x3. (Decrease weight by #45)     

3.) Snatch grip Deadlift + 2 low hang snatch grip high pulls 5x1 Work at 90% of your 1RM Snatch. Keep tension on the bar through completion of each set.

 

Optional Accessory Work: 

1.) 10R/10L single leg kb deadlift  superset with a 1:00 glute bridge hold                                                                                        2.) Bicep Tricep superset 3 rounds: 10 bicep curls directly into 10 tricep extensions (set up red band on rig hands grab either side of band in a neutral grip and pull down to hips                                                                                                                                                                                                  3.) Single arm kb sit ups 3x20 (10 per arm) laying down with legs straight out in front, KB up as if starting in a turkish get up, sit up while maintaining KB position

 

Optional Skill Work: Double Under work

1) 1:00 no rope, practice nice, easy jumping on balls of feet, core tight, elbows in tight, neutral spine

2.) 1:00 easy singles with rope applying same principles as #1

3.) Spend 3-5 mins practicing a single-single-single-double under attempt