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Monday 10/9 WoD

8
Oct

Monday 10/9 WoD

SKILL/STRENGTH

FITNESS & PERFORMANCE
Snatch Pull + Snatch High Pull + Snatch + Overhead Squat
Build to Max

Notes
Athlete must keep their hands on the bar for the duration of the set, but these are NOT touch-and-go-reps.

TIMECAP: 20:00 

WOD

FITNESS

Run/Kettlebell Snatch/Run

Every 5:00 x 4:
200m Run
6 Kettlebell Snatch, 32kg/24kg, left arm
6 Kettlebell Snatch, 32kg/24kg, right arm
200m Run

SCALING GUIDE

  • Run: For athletes who will run slower than a 2:30/400m Split (1:15/200m), scale distance to 150m.
  • Kettlebell Snatch: Athlete should be able to perform each round unbroken, but the weight should be heavy enough to require meaningful output. Scale load accordingly. For athletes who cannot/should not kettlebell snatch, scale movement to single arm kettlebell swing.

PERFORMANCE
Every 4:00 x 4:
15/10 Calories Assault Bike
6 Kettlebell Snatch, 32kg, left arm
6 Kettlebell Snatch, 32kg, right arm
200′ Shuttle Run (100′ Out + 100′ Back)

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