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Monday 6/19 WoD

18
Jun

Monday 6/19 WoD

SKILL/STRENGTH:
2 Snatch Grip Push Press + 2 Overhead Squats
6 x1
*Use rack

TIMECAP: 20:00

Notes
Athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a triple with good mechanics.
SNGPP: Pause at the top, control the eccentric, pause at the bottom.
Overhead Squat: Control eccentric, pause at bottom.

WOD
For Time:
30 -20 – 10 Dumbbell Front Squats, 50#/35#
Alternate With
15-10-5 Handstand Pushup

TIMECAP: 10:00
GEAR: 2

SCALING GUIDE
Hang Squat Clean: Athlete should be able to complete each round in no more than three sets with short rests. Scale load accordingly.
Handstand Pushup: Athlete should be able to complete each round in no more than four sets with short rests.
MOD1: Scale repetitionsaccordingly
MOD2: HSPU from Box
MOD3: Kettlebell strict press

 

EXTRA WORK:
1) 15 minutes of Volume Accumulation:
10 GHD Sit-Ups
8 Ring Rows (TEMPO: 3131)
6 One Legged Squats, alternating or Single Leg Step Ups

CORE STRENGTH:
4-5 Sets:
– Seated MB Rotations x 30

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