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Competition - Mo 02.08.21

1. Snatch

EMOMx12:

1 Squat Snatch

Mins: 1-2-3 @ 75%

Mins 4-5-6 @ 80%

Mins 7-8-9 @ 85%

Min 10 @ 90%

Mins 11-12 @ 85%


2. Clean and Jerk

A. Work up to a heavy double – no TnG

B. Work up to a heavy TnG triple


3. Strength 1

A. EMOM 7: 7-6-5-4-3-2-1 weighted dips

B. Complete 1 max set of unbroken strict dips

C. Complete 1 max set of unbroken kipping dips


4. Strength 2

3×10 Back Squats


4. Gymnastics Conditioning

5×50′ Handstand Walk, rest as needed between sets


5. Conditioning

3 RFT:

400m Run

21 Burpees

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