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Workout of the Day

FITNESS
A. E90s for 6 sets:
Sets 1-2: 3 overhead squats
Sets 3-4: 2 overhead squats
Sets 5-6: 1 overhead squat

Training notes:
•Build in weight as reps decrease – but prioritize positions over weight used.
•Drop the bar from overhead if lowering behind-the-neck is feeling sketchy.
•If overhead squat position is very sketchy, do a front squat with a pause or squat to a box.

Record weights used in training notes.

B. 10 min AMRAP:
5 hang power snatches (moderate)
10 ball slams (tough)
15 air squats

Training notes:
•Doing high repetition, moderately heavy snatches under fatigue is probably not the best idea for the Fitness track, so we will add some additional movements in.
•Hang power snatch weight should be slightly challenging but you should be able to do all of your sets without putting the bar down.

Record reps completed.

PERFORMANCE
A.
E90s for 6 sets:
Sets 1-2: Snatch balance + 3 overhead squats
Sets 3-4: Snatch balance + 2 overhead squats
Sets 5-6: Snatch balance + 1 overhead squat

Training notes:
•Weights on this should stay moderate – the goal is to learn to move quickly under the bar and to find good positions for receiving a snatch.
•Build in weight as reps decrease – but prioritize positions over weight used.
•Drop the bar from overhead if lowering behind-the-neck is feeling sketchy.

Record weights used in training notes.

B. “12.2”
10 min AMRAP:
30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/95)
AMRAP snatches in remaining time (210/125)

Training notes:
•This is an Open workout from 2012. Here’s a video of Rich Froning and Dan Bailey doing the workout in 2012.
•Pace this workout relative to the barbell that will start to be “heavy” for you.

Record reps completed.

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