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Workout of the Day – Monday March 11th, 2019 “Strength + Gymnastics Conditioning”

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Snatch (On the 3:00 x 5)

On the 3:00 x 5 Sets:

2 High Hang Snatches (Pockets)

2 Hang Snatches (Knee-Level)

2 Snatches (Floor)

Set #1 – 45% of 1RM Snatch

Set #2 – 50-55%

Set #3 – 55-65%

Sets #4+5 – Build to a Heavy Complex.

Stamina Squatting

Alternating “On the Minute” x 12 (6 Rounds):

Minute 1 – 6 Back Squats

Minute 2 – 3 Front Squats
All repetitions, on both movements, are completed with a singular weight: 63% of our current 1RM Front Squat. All repetitions are taken from the rack, with time remaining after each inside the minute as rest.

This is on the moderate side today, with the intentions on paving the way to build upon this 63%. Post load below for tracking.

Gymnastics Conditioning

On the Minute x 12 (4 Rounds):

Minute 1 – 15/12 Calorie Row

Minute 2 – 40 Double-Unders

Minute 3 – 3-6 Bar Muscle-Ups
Not for score or intensity, but for quality practice on our bar muscle-ups. If we are not completing bar muscle-ups today, modify with a set of CTB pull-ups that we are very confident we can complete in at most two quick sets. Sub-maximal efforts here, fine tuning our feel under light metabolic challenges.