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Friday January 10th

9
Jan

Friday January 10th

Warm Up:
2 Rounds:
2mins Run-Bike-Row (Increase pace each min)
10 Squat Therapy Reps
8 KB Swings 53/35
1x Burgener Warm-up With Empty Bar

Workout:
30min EMOM
1 Hang Squat Snatch
With a 3 sec pause at the bottom
–Coaches Notes–
These lifts should be at a weight that is from 55-75% of your Hang Snatch 1RM(NOT YOUR NORMAL FROM THE GROUND SNATCH). You will have 30 total lifts to work through so if you want to change weight you can but keep in mind of that total rep count. With working from hang position you can go right from your hip or go through all the way to your knee. Make sure to be keeping your should nice and pulled back with your chest open to keep good tension as you sweep the bar back to your hip.

Want a quick burner wod after all that strength
9 Minute Amrap
5 Toes to bar or knee raises
5 Burpees
15 Air squat
** THis would be a good time to practice shooting your hips on your burpees rather than adding in anymore extra squatting than you need to, you are going to want to save your legs for air squats. Watch how little squatting is actually happening in this video on this burpee



**Optional Accessory Work**((Both have videos posted below))
Option 1-Sotts Press 8-8-8-8
IF YOU HAVE NEVER DONE THIS EXERCISE PLEASE START WITH A LIGHT EMPTY BARBELL OR PVC PIPE
Rest as needed between sets.
Option 2-
Bulgarian Split Squat 10-10-10
Use DBs or KBs for these sets
Use the heaviest weight you can for each set.
Rest as needed between sets.

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