10 Almeida St
East Providence, RI 02914
(401) 438-0637

Friday, December 16th

December 15, 2016

FITNESS & LIFESTYLE

WARM UP

Snatch Progressions

  1. Snatch Grip Behind the Neck Strict Press 1×10
  2. OHS 1×10
  3. Snatch Drops 1×10

then

  1. Tall Snatch Pull unders 1×10

OLY

EMOM 5 Minutes

1 Squat Snatch at 90% 1RM

EMOM 5 Minutes

1 Squat Clean + Jerks @90% 1RM

CASHOUT

Every 2 Minutes for 10 minutes

5×5

Pause Front Squats – 3 second pause

 

SPORT & PERFORMANCE

  1. ENDURANCE

For Time:

1 Mile Run

1000m Row

100 Double Unders

  1. OLY

1, EMOM 5 Minutes

1 Squat Snatch at 90% 1RM

2, EMOM 5 Minutes

1 Squat Clean + Jerks @90% 1RM

  1. STRENGTH

Every 2 Minutes for 10 minutes

5×5

Pause Front Squats – 3 second pause

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