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Friday 3/31 WoD

30
Mar

Friday 3/31 WoD

SKILL/STRENGTH:
Clean Pull + Power Clean + Clean 2-2-2, 3×2
TIMECAP: 20:00

Notes
Build over the first three sets to a challenging but manageable weight. Repeat that weight for the remaining three sets. Sets should be crisp and snappy, and the powers should be obvious powers, not “instant replay” powers.

WOD:
AMRAP 14:
200m Run
10/6 Strict Handstand Pushups
10 Overhead Squats, 115#/75#

SCALING GUIDE
Strict Handstand Pushup: Athlete should be able to complete each round in no more than three sets, preferably two.
MOD1: Scale repetitionsaccordingly
MOD2: HSPU from Box
MOD3: Kettlebell strict press
Overhead Squat: Athlete should be able to complete each round in no more than two sets, preferably unbroken. Scale load accordingly.

EXTRA WORK:
1) EMOM 12, alternating:
a) 5 Back Squats, use 90% of top set from Day 2 of this week.
b) 6/4 Bar Muscle-Ups

Notes
Back Squat: If the athlete was not present for that workout, they can perform that here instead (and do some bar muscle-up work if desired.)
Bar Muscle-Up: Sets are meant to be submaximal. Scale reps to keep them only moderately difficult. Scale movement to jumping bar muscle-up.

2) 3 Rounds For Time:
30 GHD Sit-Ups
6/4 Rope Climbs, 15′ Ascent
GEAR: 1.5 (Athlete should be limited primarily but not exclusively by the difficulty of the movements.)

SCALING GUIDE
GHD Sit-Up: Athletes should scale reps to avoid debilitating soreness. Scale movement to 3/4 or 1/2 ROM for athletes who are new to it, or further to sit-ups with the feet anchored.
Rope Climb: Scale movement to partial rope climbs or, for athletes who cannot perform rope climbs at all, substitute rope pulls, wherein the athlete begins lying face up on the ground with the rope in their hands and pulls themselves to standing, maintaining a hollow body position. Difficulty can be increased by elevating the feet.

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