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Monday 12/5 WoD

4
Dec

Monday 12/5 WoD

STRENGTH/SKILL:
Snatch High Liftoff + 5 Count Eccentric + Snatch 2-2-2, 3×2
(TIMECAP: 20:00)

Notes
Build over the first three sets to a weight which is challenging, but manageable. Repeat that weight for the remaining three sets. Make sure that the eccentric is a full five count. Do not touch-and-go the snatch.

CONDITIONING:
4 Rounds For Time:
50′ Single Arm Overhead Walking Lunge, moderately heavy, alternate arms each round (24kg/16kg)
8 Single Arm KB Thrusters, each arm (24kg/16kg)
(TIMECAP: 10:00, TARGET INTENSITY: 8.5)

SCAING GUIDE
Lunge: Athlete should be able to complete each round without breaking more than once.
MOD1: Scale load
KB Thruster: Athlete should be able to complete each round in no more than :45 seconds.
MOD1: Scale load

EXTRA WORK:
1) Behind-The-Neck Jerk with 2 Count Pause in Split 5-5-5, 3×5

Notes
Build over the first three sets to a weight which is challenging, but managable. Repeat that weight for the remaining three sets. Make sure the pause is a full two count.

2) For Time: 50-100 Chest-to-Bar Pullups
TIMECAP: 5:00, TARGET INTENSITY: 8.5

SCALING GUIDE
Scale repetitions for completion within the timecap. Scale movement to chin-over-bar pullup, or jumping chest-to-bar pullup. For the latter, be sure that the athlete knows to jump and drop, not lower themselves slowly from the top.

GYMNASTICS WORK:

5 Sets:
5 Strict Handstand Pushups
10 Leg Raise from L-Hang
5-10 Strict Ring Dips

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