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Thursday 1/12 WoD

11
Jan

Thursday 1/12 WoD

SKILL/STRENGTH:
Power Jerk 4-4-4-4-4
(TIMECAP: 25:00)

Notes
Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets.

WOD:
3 Rounds For Time:
21 Power Snatch, 75#55#
12 Chest-to-Bar Pullups
(TIMECAP: 10:00)

SCALING GUIDE
Power Snatch: Athlete should be able to complete each round in no more than three sets with short rests.
– MOD1: Scale repititions/load
– MOD2: Hang Power Snatch
Chest-to-Bar Pullup: Athlete should be able to complete each round in no more than three sets with short rests.
– MOD1: Scale repititions accordingly
– MOD2: Pull-up
– MOD3: Ring Rows”top.

EXTRA WORK:
1) Clean High Liftoff + 5 Count Eccentric + Clean 2RM, then 2 singles with 2RM weight

Notes
Make sure that the eccentric is a full five count. Do not touch-and-go the snatch.

2) 2 Sets, not for time:
40 GHD Sit-Ups
Max Pullups

Transition immediately from GHD to pullups. Rest as needed between sets.

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