(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

MONDAY 11.12.18

November 12, 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.
5 RFT:
12 DB Deadlift
9 DB Hang Squat Clean
6 DB Push Press

C.
4 Sets:
10 Snap to hollow
10 Hollow rocks
10 Hollow hold
_________________________________________________

PERFORMANCE

A.
5 Sets:
3 Position Snatch (ground/below/above)
*build

B.
For time:
30 Power Snatch

30 Clean and Jerks 
30 Overhead Squat 

Scaled (95/65)
Intermediate (115/75)
Rx (135/95)

 

*goal is to cycle the barbell - no singles.


C.
4 Sets:
10 Snap to hollow
10 Hollow rocks
10 Hollow hold 

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