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Monday 7/17 WoD

16
Jul

Monday 7/17 WoD

SKILL/STRENGTH:
1 Power Snatch + 2 Snatch Grip Push Press + 3 Overhead Squat (1+2+3)
*Build to max set

Notes
1+2+3 = 1 power snatch, 2 snatch grip push press, 3 overhead squats.
SNGPP: Pause at the top, control the eccentric, pause at the bottom.
Overhead Squat: Control eccentric, pause at bottom.

TIMECAP: 20:00

WOD
For Time:
35/25 Calorie Bike
25 Box Jump Overs, 24″/20″
15 Squat Snatch, 135#/95#

TIMECAP: 8:00
GEAR: 3

SCALING GUIDE
Row: For athletes who will take more than 3:00 to row 30 calories, reduce volume.
Box Jump Over: Athlete should be able to complete the round in no more than 1:30.
MOD1 – Scale height/repetitions accordingly.
MOD2 – Step-up and over instead.
Squat Snatch: Athlete should feel comfortable moving through these at a fast pace, completing the set in no more than 1:30.
MOD1 – Scale load accordingly.
MOD2 – Power snatch

 

EXTRA WORK:
1) 12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Muscle-Up
2) Muscle-Up Negative (https://youtu.be/-LcZZGAMv_c )
3) Transition Rock
-Elevated https://youtu.be/wqoiM6E-wyA (most difficult)
-Supine https://youtu.be/9YI7hWo2ywM (medium difficulty)
-Incline https://youtu.be/xNtmL6pZSIc (least difficult)

Notes
Athletes who can perform kipping muscle-ups but not strict muscle-ups should perform negatives today, to work on building strength for strict muscle-ups.

CORE STRENGTH:
5 Sets:
– 15-20 GHD Sit Ups

*rest as needed

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