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Monday 1/4

Happy New Year!

Strength

Power Snatch + Hang Snatch + Snatch 5x3 (1+1+1)

Power Snatch + Hang Snatch + Snatch - 2 sets x 1+1+1 reps @ 65% 1RM snatch - 3 sets x 1+1+1 reps @ 70% 1RM snatch * Rest 60-90 seconds between sets

Conditioning

David and Goliath

10:00 Amrap 1-2-3-4-5-6-7-8-9-10. . . Toes to Bar Strict Handstand Push Up


At Home David and Goliath

10:00 Amrap 1-2-3-4-5-6-7-8-9-10. . . Sit ups

Push Ups

Accessory

3 sets 10 Stick Sit Ups 20 Alternating V-Ups 20 Russian Twist 10 sec Hollow Hold - rest 1:00 between sets -

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Monday 1/25

Skill Work: Snatch Pull + Snatch Complete 5 Sets of the following: 2 Snatch Pulls + 2 Snatches *Rest 60-90 Sec between sets *Work up to a comfortable, moderate weight. *Focus will be on smooth pulls f

Friday 1/22

Power Clean + Hang Clean + Clean: - 2 sets @ 72% 1 RM clean - 3 sets @ 77% 1 RM clean * Rest 60-90 seconds between sets “Vibranium” 10 rounds: (Time Cap 18:00) 10 Bench Press (95/65) (RX+ 135/95) 10 F

Thursday 1/21

Strength or Skill Work: COACH'S CHOICE! Show up and be surprised by your coach's imagination :) “Klaw” AMRAP 20:00 – Teams of 2 M/M – 2000 Row F/F - 1600m Row M/F - 1800m Row -in remaining time- Max

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