DELOAD – POWER WORK

720 Athletics – Sport or Performance

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Primer

2 Sets:

1ea Lunge Matrix (3 positions) with rotational reach (1 sec hold)

5/5 Lateral hurdles 6 &12″ reflexive

Power Snatch (EMOM 7: 1.2.1 45-50%)

WU x 5 40%

WU x 3 45%

Metcon (Time)

Pre-test for next week

3 Rounds:

15/12 AB cal

5 Push Jerk 125/85#

10 Russian KB swings 32/24kg

*rest 30 sec b/t rounds

Performance

A. High Hang Power Snatch

WU x 5 40%

WU x 3 45%

EMOM 7: 1.2.1 45-50%

OR

7/7 DB Snatch + 7/7 SA Staggered Stance KB Swing

B. Pre-test

3 Rounds:

12/9 AB cal

5 Push Jerk 75/55#

10 Russian KB swings 24/16kg

*rest 30 sec b/t rounds

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