Day 3 Week 10 – Rize Nation Athletics

Day 3 Week 10


Day 3 Week 10

Rize Nation CrossFit – OLY Class

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Clean (best 2 reps)

Snatch Pull (best 3 reps)

Snatch Pull from Power Position (best 3 reps)

loose arms, dip into power, drive through heels, extend hips, stay over the bar, keep it close.

Front Squat (best 2 reps)

keep weight back towards heels, chest up, keep from coming forward on toes

Strength Accessory

1. reverse hyperextensions – 3 sets of 15-20 (keep the weight light and manageable, movement quality matters most here –

2. Pullups or barbell rows ( weighted AHAP maintaining good form for 3 reps)

3. Abs – your choice

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