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3
Apr

160404 Monday’s WOD

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Lifting: With a running clock:

Snatch:

  • 2X1@70%
  • 2X1@75%
  • 2X1@80%
  • 2X1@85%

*Everyone starts first set at the same time, rest exactly 60 sec between sets. Have all loads ready to go.

*Drop and reset between reps.


Strength:

Front Squat Every 2 min x 10 min

5 sets of 3 reps@70%

*add 5-10 lbs from last session


Metcon:

3rft (CAP 15min)

  • 50 Air Squats
  • 25 Push Jerks 135/95

*Scale as needed but keep the weight challenging. You must push jerk, no split jerk or push press. If you can’t push jerk the weight you chose, you will need to lighten the load.


 

 

 

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