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210323

W4D2

Snatch Work/1
3 Sets
Sots Press
*6-8 reps with 20/15 kg or lower
(rest between sets as needed)

Press in Snatch (Sots Press) Mobility Progression – YouTube

Snatch Work/2
3 Sets
Muscle Snatch
*8-10 reps with 20/15 kg or lower
(rest between sets as needed)

10 EMOM
“time cap is 50 seconds for each set”
Odd: 15/12 calories Row or Ski Erg & 18/16 Cal Air Bike or AirDyne (S1; 12/10 Cal)
Even: 10 Box Facing Burpee BJO (S1; 7 Reps)
*60/50 cm box

5′ Rest

10 EMOM
“time cap is 50 seconds for each set”
Odd: 18 American Kettbell Swing (24/16 kg)
Even: 15 Sit Ups

Accessory
3 Sets
20 Superman
10 Strict Knees to Elbows
(rest 1-2 minutes between sets)