April 3rd, 2017

**transitional phase here into our build for 2018


A. Snatch High Pull + Power Snatch from Pause @knee + Overhead Squat w/Pause in bottom; 50%x2; 60%x2x2; 70%x2x2 (% based off Power Snatch)
B. Dual KB Front Squat; 6-8 reps @3131 tempo (that’s 3-second lower, 1-second pause, 3-seconds up, 1-second pause at the top) x 3 sets; rest 2-3 minutes; focus here is on maintaining perfectly upright posture throughout, and leading with the chest
C. Bench Supported Prone Barbell Row x 8 x 3
D. 20 TGU @32/24kg – not for time – alternate arms



  1. A. 63-83#
    B. 20kg. These got challenging surprisingly fast.
    C. Not clear if i was doing this correctly ….but i did google it. 83#
    D. 24kg was certainly a challenge. I have never done more than 2 at 24kg, so that was good.

    Liked by 2 people


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