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Wednesday, March 1, 2017

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A: Warm Up
8 “Tabata” Intervals
Slow Air Squats
Focus on slow deliberate reps. Do not rush each set. Should be 2-3 seconds down/up.

B: Mobility/Prep
2 sets with an empty barbell
6 Power Snatches
6 Overhead Squats
6 Back Squats

C1: RADD Barbell
10 minute EMOM
3 power snatches 165/105
Reps should be touch and go.

D: Met Con
1,000 meter row
45 Hang Power Snatch 95/65
45 Overhead Squats 95/65
45 Back Squats 95/65
1,000 meter row
Don’t be afraid to push the row. The bar should be light enough for bigger sets and less breaks.