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

Friday, December 9th

December 08, 2016

FRIDAY:

WARM UP

Snatch Progressions

  1. Snatch Grip Behind the Neck Strict Press
  2. OHS
  3. Snatch Drops
  4. High Hang Squat Snatch – power position – jump then pull under the bar

OLY

EMOM 7 Minutes

2 Squat Snatch at 85% 1RM

EMOM 7 Minutes

2 Squat Clean + Jerks @85% 1RM

CASHOUT

Every 2 Minutes for 10 minutes

5×4

Pause Front Squats – 3 second pause

SPORT & PERFORMANCE

  1. ENDURANCE

For Time:

1 Mile Run

1000m Row

100 Double Unders

  1. OLY

1, EMOM 7 Minutes

2 Squat Snatch at 85% 1RM

2, EMOM 7 Minutes

2 Squat Clean + Jerks @85% 1RM

  1. STRENGTH

Every 2 Minutes for 10 minutes

5×4

Pause Front Squats – 3 second pause

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