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| working on mobility for sn and ohs |
OLYMPIC WEIGHTLIFTERS
junk yard dog + burgener warm up daily!
monday:
1. 2 pos snatch: 71%x3, 76%x3, 81%x3 high hang, mid thigh, floor.
2. sn pulls: 95%x3x2 (maintain proper position and stay back.)
3. sn pp: 5, 4, 3,
4. good mornings: 3 x 3 stay back. light load.
5. sit ups: 100 weighted sit ups.
CROSSFITTERS
Warm Up: Run 400m, junk yard dog + burgener warm up.
Strength: Work up to 1 RM snatch. Then 5 singles @ 90%. Rest as needed.
W.O.D.: Complete 4 rounds for time of the following..
400m sprint
10x Overhead squat (185#/105#)
Durability: 50x GHD sit ups, 50x good morning (light)
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