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  • Writer's pictureJohn Fadel

Friday Mix w/Snatch

With An Empty Barbell: 

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Muscle Snatches 

5 Snatch Grip Push Jerks (From Back Rack) 

5 Power Snatches

With A Light Weight...

6 Power Snatches

With A Moderate Weight...

4 Power Snatches 40-50%


Power Snatch:14min

Set 1: 10 Power Snatches @ 60%

Set 2: 8 Power Snatches @ 70%

Set 3: 6 Power Snatches @ 80%

Set 4: 10 Power Snatches @ 65%

Set 5: 8 Power Snatches @ 75%

Set 6: 6 Power Snatches @ 85%

1-2 min rest inbetween sets


Modifications:

- Reduce Percentage 

- Sub Dumbbell(s)



"The Rotator"

AMRAP 14:

9 Front Squats 75 / 55 lb

6 Handstand Push-ups

30 Double Unders


Modifications

FRONT SQUATS

- Reduce Reps

- Reduce Loading

- Sub Dumbbells

- 12 Air Squats

HANDSTAND PUSH-UPS

- Reduce Reps

- Use Riser

- Double Dumbbell Push Press

- Push-Ups/box

DOUBLE UNDERS

- Reduce Reps

- 30s Time Cap

- 45 Single Unders

- 30 Plate Hops

- 30s Effort On Any Machine


4 Rounds for time:12min time cap

10 pull-ups

1:00 20yrd sprints outside.

Rest :30 sec

Score is the amount of 20yrd sprints in 4 rounds.




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