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Friday 6/23 WoD

22
Jun

Friday 6/23 WoD

SKILL/STRENGTH:
Snatch Grip Deadlift
5-5-5-5-5

*pause on ground between lifts

TIMECAP: 20:00

Notes
Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth.
Briefly pause at top without coming to full extension – this is to work on staying over the bar – and control eccentric, keeping posture (chest abve hips) until the bar reaches the floor.

WOD
AMRAP 15:
50′ Front Rack KB Walking Lunge, 24kg/16kg
30 Kettlebell Swings, 32kg/24kg

GEAR: 2.5

SCALING GUIDE
Lunge: Athlete should be able to complete each set in no more than 90 seconds. Scale load and/or distance accordingly.
Kettlebell Swing: Athlete should be able to complete each set in no more than 90 seconds. Scale load and/or reps accordingly. For athletes who cannot/should not perform overhead swings, scale to Russian swing.

EXTRA WORK:
1) Single Arm Overhead Carry: 200m For Time each arm

TIMECAP: 3:00 (each)
GEAR: 1.5

Notes
Athlete may rest as needed between left and right arms.
Select load for athlete to complete within timecap and without setting the weight down more than three times.
Athlete should focus on keeping the shoulders packed, feeling the weight “sit” in the lats.

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