Row/Ski - 300m (Bike 2015 cal)

3 rounds
10 Air Squats
10 Push Up to Downward Dog

Calf and Quad Smashing with Barbells 3 x :15 sec each side
Rig Shoulder/Lat Stretch 3 x :15 sec each side




11/3/2019 - Snatch Tech Work

Score Type:: Not Scored

4 x :03 TEMPO Snatch Drill
 4 x :03 Snatch HOLD recovery Drill
 
 Snatch Balance
 Build to a heavy snatch balance  (20 min)
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11/3/2019 - Snatch Lift

Score Type:: Total Weight

Description:
Build to a heavy Snatch single 
Notes: Warm up by following the rep scheme below:
 
 2 @ 80%
 1 @ 85%
 1 @ 90%
 1 @ 95%
 1 @ 100%
 then go for a PR
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11/3/2019 - C&J Tech Work

Score Type:: Not Scored

Clean Lift Offs
 5 x 3 @ 90% of your 1RM
 
 Jerk Drives
 5 x 3 @ 90% of your 1RM
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11/3/2019 - C&J Lift

Score Type:: Total Weight

Build to a heavy Clean & Jerk single

Notes: Warm up by following the rep scheme below:
 
 2 @ 80%
 1 @ 85%
 1 @ 90%
 1 @ 95%
 1 @ 100%
 then go for a PR
Login to submit your score

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