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Workout of the Day

FITNESS
A. Push press
Build to a 3RM for today in 15 minutes
*Not touch-and-go – reset each rep

Training notes:
-Reset each rep and focus on good positions in the dip and drive – as well as excellent bar path.
-We’ve been doing a lot of work on the dip position, so try to translate that into more maximal lifting.

Record heaviest weight lifted.

B. 15 min AMRAP:
4-8-12-16… goblet squats
4-8-12-16…bike/row calories

Training notes:
-DB snatch weight should be moderate so that you can cycle it consistently.
-Choose a bike or row pace that allows you to move consistently on the DB snatches.

Record reps completed – and weights used in training notes.

PERFORMANCE
A. Push press
Build to a 3RM for today in 15 minutes
*Not touch-and-go – reset each rep

Training notes:
-Reset each rep and focus on good positions in the dip and drive – as well as excellent bar path.
-We’ve been doing a lot of work on the dip position, so try to translate that into more maximal lifting.

Record heaviest weight lifted.

B. 15 min AMRAP:
3 squat snatches (Start at 135/95 and add 10# per set)
45 double-unders

Training notes:
-Starting barbell weight should be somewhere between 50-60% of 1RM. Adjust weight so that you can get 7+ rounds completed.
-Set up plates ahead of time so you can easily add to the bar as you go.

Record rounds completed – and weights used in training notes.

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