Tuesday 3.24

Tuesday 3.24
Tuesday 3.24


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Muscle Group:


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Categories:

Equipment:


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same, same but a little different, different than yesterday! Today, we are pairing some higher skill Oly with an upper body pull. Yesterday we had lower skill Oly with an upper body push. Goal here is to hold onto the bar to stay unbroken on all movements and figure out the speed necessary in the HSS. Athletes will need to rely on faster hip turnover today in the HSS…and less on the hinge forward.
Goal for the athletes is to stay within 1:00-1:15 per round. Fittest should push for the sub 1:00 mark across every round. The 3:00 rest should allow athletes to come back and hit the second AMRAP just as hard.
For athletes not able to safely or efficiently perform the HSS, we can adjust to HPC + FS or HSC + FS. Keep the bar light to allow a fast cycle of both movements.

Warm-UP
5:00 run/row/ski
3 rounds
5 inch worm + 3 push ups
5 snatch grip behind the neck Push press
5 hang muscle snatches

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Squat Snatch

WORKOUT
“DOUBLE AMRAP”

6 min AMRAP
3 Hang Squat Snatch (95/65)
3 Overhead Squats
6 Pull-Ups*

-Rest 3:00-

6 min AMRAP
3 Hang Squat Snatch (95/65)
3 Overhead Squats
6 Pull-Ups*

***HOME VERSION***
FOR TIME
400m Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Backpack Ground 2 Overhead
*Optional to wear Backpack for full workout

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