Wednesday 12.13.2023

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Raising the Dead(lifts) with the 530am crew, YASSSSSS!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Hang Power Snatch + Power Snatch
5:00 x Warm-up sets, technique review and point of performance reinforcement.
Progression Intentions for today’s lifting: “Position over the bar during the second pull and development/confidence in the Power receiving position.”

4 Rounds on the :90
2 x Hang Power Snatch

4 Rounds on the :90
1 x Hang Power Snatch +
1 x Power Snatch (touch and go)

Notes: Climb weight across sets or sustain at a challenging weight.

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10 Rounds for time of

3 x Power Snatch (135/95lbs)
3 x Bar Facing Burpees
3 x Inverted Burpees

Notes: Scale to 7 Rounds or apply a 12:00 time cap for today’s training. This workout references the “Isabella” Benchmark WOD. Substitute Reverse Burpees for Inverted Burpees at 1:1 as needed.

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Samy Daghir

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