Friday, December 10th

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Weightlifting: 3 Position Squat Snatch: 5 sets building from 50-65%

Weightlifting: First rep is from the power/high hang position (hips slightly back, no drop in chest, knees out, 2-3″ dip), second rep is from the hang at the top of the knee, and final rep is from the ground. It is encoruaged to drop and reset quickly for the last rep.

Conditioning: Every 5 minutes for 15 30/25 Cal Row 20 Back Squats 135/95

We’re looking for a weight on the bar that allows us to complete the sets in 2, maybe 3 quick sets. These squats will be taken from the rack today. We are shooting for at least 1 full minute of rest per round.