Thursday, November 18th

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Weightlifting: Snatch Complex: 6 sets 2 Snatch Pulls 1 Power Snatch 70-80% 1RM Power Snatch

Focusing on enforcing that verticle drive, legs down and hips up during the pull and carrying it over into the power snatch.

Conditioning: Complete as many rounds as possible in 12 mins of: 12 Single Arm Dumbbell Thrusters, 50/35 lbs 10 Single Arm Dumbbell Front Rack Reverse Lunges, 50/35 lbs 8 Ring Dips

Workout – encourage scaling to focus on technique. Thrusters – we will do 6 on each arm, focusing on bracing our core to prevent us from rotating due to the off-set weight. Lunges are stationary which will challenge shoulder stability as we step backwards and then drive up before forward (glutes, less quads). Ring Dips can be strict or kipping.