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Friday 11/4 WoD

3
Nov

Friday 11/4 WoD

SKILL/STRENGTH:
2 Pause Clean + 1 Jerk, build to max, then 90%x1x2
(TIMECAP: 20:00)

Notes
This is a full three second pause directly below the knee. I recommend having athletes count for each other.

CONDITIONING:
AMRAP 16:
8 Kettlebell Overhead Walking Lunges, 24kg/16kg, left arm
8 Chest-to-Bar Pullups
8 Kettlebell Overhead Walking Lunges, 24kg/16kg, right arm
8 Burpees, touch target or jump to plate
(TARGET INTENSITY: 9)

SCALING GUIDE
Lunge: Scale for unbroken reps for entire workout.
Pullups: Scale repetitions for completion in no more than two sets per round.
MOD1: Chin-over-bar pullup
MOD2: Ring Row
Burpee:
MOD1: Scale to squat thrust (down to top of push-up position, then back up, without bringing chest to floor)
MOD2: Burpee to a bench

 

EXTRA WORK:
No Foot Movement Snatch 2-2-2, 3×2

Notes
Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets. Athlete should use a weight which is challenging but manageable with good mechanics.
The athlete starts with their feet in the receiving position, but WITH the hook grip. The athlete may rise onto the toes at the top of the pull, but the feet should not move in or out as they transition underneat the barbell. The purpose of this exercise is to teach the athlete to transition smoothly under the barbell.

GYMNASTICS WORK:
5 Sets:
5 Strict Ring Pull Ups (pulling to abs) – Pause 2 seconds at top position (if possible)
15 GHD Sit Ups
1:00 Straddle Hollow Rock

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