- Rower
- KB
- PVC pipe
- Barbell and plates


Notes for today:
If you roll in early, get some cat/cow, scapular, shoulder, and hip CARs

This is a heavy lifting session with a skill-demanding weightlifting movement.
The "hang" designates that the bar needs to be lifted to the hips at full standup before starting the movement.
At the initiation of the movement, the bar must remain above the knees.
A general guideline is for the first set to start at approximately 80% of 1 rep maximum to allow for gradual buildup through at least the first 3 sets,
The goal of this session is to lift as heavy as possible, but many may find that the skill and flexibility demands will limit the loads they can lift.
If that is the case, increase the reps for each set and keep the loads lighter to get more practice and time for skill building.
Those confident and experienced with their technique can strive to hit a new personal best.

2 rounds of

90 seconds Row
5 x Kettlebell Goblet Squat (3 seconds down, 3 seconds in the bottom)
10 x KB Halo (5L, 5R)
10 x KB Windmill (5L, 5R)
10 x KB Single Arm Swing

Snatch technique breakdown/build-up

6 x 1 7/26/2021 - Fitness A

Workout  210514

Hang Squat Snatch

Increase the reps and use submaximal loads to allow for more practice time with the movement.
Athletes may perform a hang power snatch to a partial overhead squat

Beginner to intermediate variation:
Hang Squat Snatch

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7/26/2021 - Fitness B

Post-Lifting  (time and energy allowing) 

Abs Extravaganza
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Luisa Angon Gonzalez 2 months ago / Reply

7/26/2021 - Fitness A: 85.0 lbs

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