Thursday, 11.07.19

Prep Day

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A. Snatch Balance : every :90 x 2 reps x 6 sets.

– speed work focus

B. SqT clean Thruster – TnG double

– heavy for day in <15 min

– think 80-85% effort here

C. Emom

Minutes 1-4

Minute 1: 10 thruster 75/53

Minute 2: 5 muscle ups

Minute 4-8

Minute 1: 4 burpees over bar + 8 thrusters 95/63

Minute 2: 10 dB power cleans 50/35’s

Minute 8-12

Minute 1: 5 t2b + 10/8 cal row

Minute 2: 15/12 cal bike

D. 20-30 min athlete specific recovery / prep

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10-15 on scap and back

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