Saturday, 080418

2018 CF Games – 300lb Snatch for Shane

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Strength Phase:

A. Snatch – AHAP ; athlete chooses start position

B. Clean & Jerk – AHAP; athlete choose start position

C. Front SqT- 2RM *bottoms up

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2019:

A. Clean and Jerk ; AHAP ; athlete choose start position

B. Running clock

Minute: 0-10

Minute 1; 15/12 cal row

Minute 2: 15 burpees over rower

Rest 4

Afap

5 pbar hspu

5 deadlifts 365/253

7 pbar hspu

7 deadlifts

9 pbar hspu

9 deadlifts

Into

120’ double KB OH walking lunge 53/35’s (KB’s)

*modify accordingly for proper stimulus

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Becomplete:

1. Sled push 25-50′ increments x 6-8 heavy. 3:1 light jog for recovery

2. BW ring rows at tempo. 5-7 reps x 4 setS

3. 3 min in each split position

4. 20-34 alt light tgu

5. Crossover symmetry

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