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Workout of the Day

Fitness & Performance
A. Snatch high pull + Below-the-knee snatch high pull + Above-the-knee snatch high pull
4x(1+1+1); Building; Rest 60-90s

Training notes:
-Hang onto the bar between reps.
-Use a weight that is challenging but allows you to maintain good positions.
-High pull involves bending the elbows and allowing the bar to rise – while still keeping it close. Prioritize vertical hip extension and keeping the bar close.

Record weights used in training notes.

B. 2 min assault bike/row @ high effort
1 min single-arm DB thrusters, right @ consistent pace
-Rest/walk 3 min
2 min assault bike/row @ high effort
1 min single-arm DB thrusters, left @ consistent pace
-Rest/walk 3 min
2 min assault bike/row @ high effort
1 min single-arm DB snatches, right @ consistent pace
-Rest/walk 3 min
2 min assault bike/row @ high effort
1 min single-arm DB snatches, left @ consistent pace

Training notes:
-During conditioning, focus on keeping the pace high on the cyclical pieces – but under control enough that you can move consistently for the entire minute on the DB work.
-Choose a DB weight for which it is realistic for you to do a minute of unbroken work.
-Track your average rpm or calories per hour on the cyclical pieces – and shoot to keep that consistent over the course of the intervals.
-If you did the 90s piece last week, expect to go slower for 2 minutes of cyclical work than you did for 90s.

Record average pace on cyclical work and weights/reps/feelings on mixed pieces in training notes.

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