(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

MONDAY 10.22.18

October 22, 2018

 

FITNESS

A.
5 Sets:
Front squat x 5 reps @ 33X1 tempo
KB Windmill x 3/side
Bench lying OH stretch with plate x 5 reps

B.
Every 3:00 for 5 Sets:
10 DB hang to Overhead
10 DB Thrusters
10 Burpees

_________________________________________________

PERFORMANCE

A.
3 Sets:
Halting snatch deadlift + low hang snatch with 3s pause in catch
*Build

B.
Snatch
1-1-1-1-1
*build to a heavy single

C.
Every 3:00 for 5 Sets:
8 Hang power snatch (95/65)
8 Thrusters (95/65)
8 Burpee BJO (24/20) 

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