Thurs, 07/19/2018

July 18, 2018




Overhead Squat
Build to a Heavy Set of 3

“Dilly Dilly”
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row

Hang Power Snatch
12/9 Cals

Change reps to 4/8
Option to sub Push Press
Sub front squat




The numbers are small on the barbell, but the weight is meant to be moderately challenging. The power snatches can be taken as singles. Following that second single repetitions, athletes can aim to leave the bar overhead and hold on for all four overhead squats. It is more beneficial to take the extra time before the second power snatch to ensure those are completed without dropping, which would lead to extra power snatches. From there, the speed of the workout is determined by how quickly athletes can move on the rower and still maintain their two singles and four unbroken overhead squats.



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