Friday 07/04/2023

“With the new day comes new strength and new thoughts.”

FitneSS

Friday

07/04/2023

Α.

Drop Snatch

Build to a heavy Single

B.

Below Knee Pause Squat Snatch

3sets x 4reps (1.1.1.1) @65-75% 1RM

*20sec rest bt reps

*2sec pause at the knee

-go every 2min-

C.

Box Squats

3sets x 7reps

-rest 2min-

D. (Optional)

10 Rounds of:

10/8cal Assault Bike

10 Kettlebell Swings 24/16kg

E. (Optional)

EMOM x 10min

20sec x Nose to wall shoulder taps

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Competition

Friday

07/04/2023

Α.

Drop Snatch

Build to a heavy Single

B.

Below Knee Pause Squat Snatch

3sets x 4reps (1.1.1.1) @65-75% 1RM

*20sec rest bt reps

*2sec pause at the knee

-go every 2min-

C.

Box Squats

3sets x 7reps

-rest 2min-

D.

10 Rounds of:

10/8cal Assault Bike

10 Kettlebell Swings 24/16kg

E. (Optional)

3 alternating sets of:

E1. 12 x Prone Incline Bench dumbell W

E2. 12 x Pronated Dumbell Front Raises

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