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  • Writer's pictureJohn Fadel
    • Oct 19, 2022
    • 1 min read

Thursday Strength

SOH-Working up to 90% of best 1RM for 1 x 1, then -20% for 2 x 3


8 rounds 1:30 EMOM

Rnd

  1. 8 reps @ 50% of 1RM

  2. 6 reps @ 60%

  3. 4 reps @ 70%

  4. 3 reps @ 80%

  5. 2 reps @ 85%

  6. 1 rep @ 90%

  7. 3 reps @-20%

  8. 3 reps @same weight

5 Rounds: BB 75/55-115/85#

10 strict pull-ups

3 Each side DB snatches/or BB Snatch + 4 OH Lunges (DB switch arms 4 each arm)

x2

10 Palms out Bentover rows

30 lateral hop over BB/DB

1 min rest

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- Athletes should work to go up in weight each set. - All reps should be completed before putting the bar down. - Somewhere between 70-80% of your 1RM clean is a great place to be by the end. - Score:

Barbell Class Warm up Hip Drills Ankle mobility Shoulders Ploy’s Snatch Drills 5 rounds 3 lift offs+ 3 high pulls + 2 Angel Drops + 2 OHS Snatch complex Emom x 2:30 8 rounds 1 high pull + 1 pause snat

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