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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Snatch

Performance and Fitness: 8 min skill with coach then 15 min work up to a heavy double

Part 2 – Conditioning: “Chalk Dirty to Me Two”

Performance: For reps –

5 min ascending ladder 2-4-6-8… of –

  • KB Swing (32/24k)
  • Toes-to-bar

-Rest 1 minute –

5 mi ascending ladder 5-10-15-20… of –

  • Sit-ups
  • 3x Double-unders

 

Fitness: For reps –

5 min ascending ladder 2-4-6-8… of –

  • KB Swing
  • Knee ups or beat swing progressions

-Rest 1 minute –

5 mi ascending ladder 5-10-15-20… of –

  • Sit-ups
  • 4x Single-unders

Is this a benchmark? No

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