Wednesday 120622

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Olympic (open gym):
MONTCLAIR & MORRISTOWN
7 x 2 snatch grip deadlift @ X1X1 + 1 snatch grip high pull, heavy as possible, Rest 60 seconds

Notes: Perform deadlifts as follows,
Accelerate up as fast as possible.
1 second pause at absolute top.
Let bar down as fast as possible.
1 second pause at bottom.
You may use straps.

Rest at least 10 minutes


Conditioning:

MONTCLAIR
3 x 5 minute on/ 5 min rest AMRAP of:
3 hang power snatch at 135/90# (or 60% of 1RM), then
2 rounds of:
3 pull ups
6 push ups
9 box jumps @ 20”

MORRISTOWN
3 x 5 minute on/ 5 min rest AMRAP of:
3 hang power snatch at 135/90# (or 60% of 1RM), then
2 rounds of:
3 muscle ups
9 box jumps @ 20”

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One Response to Wednesday 120622

  1. BT says:

    Montclair
    Olympic
    2 x 135, 2 x 225, 3 x 235

    Conditioning
    4 rounds
    3 rounds + 3 box jumps
    3 rounds

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