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Workout of the Day 10.25.16

Warm Up
1:00 Rowing
:30 Push Ups
:30 Passive hang
3:00 Kipping Ractice
w/empty barbell as a group:
10 Muscle Snatches
10 Hang Power Snatches
10 Snatches
3:00 foam roll, lats / ITB / Hams / Quads / t-spine

For time:
Row 1k
30 Power Snatch (115, 75)
50 T2B
L3: (95, 65)
L2: (75, 55) (Knee lifts)
L1: (65, 35) (Sit-ups)
15:00 Cap

3 Rounds of:
1a) DB Split Squats x 8-10 ea. Rest 30s.
1b) Strict Pull-ups x 6-10 ea. Rest 30s.
1c) Farmer Carry x 150 ft. (70, 53). Rest 30s.

Training Intent
- Power Snatches should be capable of being completed in at least sets of 5 (light). People would be better of going with small sets on T2B and working on consistent technique rather than getting to failure and only being able to do singles.
- Perform strength work after conditioning today