Friday, November 3rd

Restorative Modalities for Weightlifters -Catalyst Athletics

Performance is in red, Competition is in blue, Links are in green

A) 4 sets of:
Hang Snatch x 4 reps
Rest 45 seconds 
Single-Arm Dumbbell Row x 8-10 reps each arm 
Rest 45 seconds
Bent Knee Static Hang x 20-30 seconds accumulated 
Rest 45 seconds

B) 3 Rounds:
10 Burpee Chest To Bar Pullups 
50 Air Squats
10 Hang Power Snatches 75/35

16 minute time cap

A) Pause Snatch
Set 1: 2 reps @ 55%
Set 2: 2 reps @ 65%
Set 3-5: 2 reps @ 75%
Set 6: 3 reps @ 75%+
YOU MUST pause all repetitions in the hole for a single count prior to standing

B) 3 Rounds:
10 Burpee Chest To Ring Pull Ups
50 Air Squats
10 Hang Power Snatches 115/80

16 minute time cap

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