The Grind

Jul 18th Thursday

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Snatch 1RM is right around the corner (7/29)!! Today we’ve got 4 Rounds of our Snatch Complex {1 Hang Snatch + 1 Full Snatch} all at the same 75% 1RM weight (we last tested on 4/26). Take a few warm-up progression sets to find this weight. AND in between you’ve got a couple of accessory exercises – one for the shoulders & one for the hips! Then we've got some intervals: complete all 3 rounds at each exercise before rotating to the next, taking 1:00 of rest between exercises for a total time of 15:00. Within the 3 rounds, work for 0:40, then rest for the remaining 0:20 of the minute. Count reps for only two of them – KB Swings & Row!

4 Rounds

Level 1
1 Snatch Complex {1 Hang Snatch + 1 Full Snatch}8 Slider Snow Angels8 SL Elevated Glute Bridge (Per side)

75% 1RM

3 Rounds @ Each (0:40 On / 0:20 Off)

Level 1
DB Floor PressAmerican KB Swings – COUNT!Lateral Step Up & OversRow for Cals – COUNT!

Up to 15#

Up to 15#

Up to 12"

20#

20#

12-20"

25#

25/26#

20"

30#

35#

20-24"

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