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Thursday 12/22 WoD

21
Dec

Thursday 12/22 WoD

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

Notes
Add 5-15lbs to top weight from two weeks ago. If athlete did not complete the workout two weeks ago, perform that workout instead. Make sure that the eccentric is a full five count. Do not touch-and-go the snatch.

WOD:
7 Rounds For Time:
5 Power Snatch, 135#/95#
5 Thrusters, 135#/95#
(TIMECAP: 7:00)

Note: For both movements, the load should be JUST heavy enough that the athlete doesn’t feel like they can fling the bar around. This is not a workout on which to push the weight. Intensity reigns supreme today!

SCALING GUIDE
Power Snatch: Perform each set in no more than thirty seconds, whether touch-and-go or as singles with short breaks.
MOD1: Hang Power Snatch, Scale load accordingly.
Thruster: Perform each set unbroken, but not with great ease.

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

Notes
Make sure the pause is a full two count.

2) “Bro Session”
3×10 Cuban Rotations
3×10 Front Delt Raise
3×10 Lateral Delt Raise
3×10 Rear Delt Flyes
3×10 Biceps Curls
3×10 Triceps Extensions (overhead or laying on bench)

Notes
All of these movements should be performed very strictly and deliberately, controlling the eccentric and focusing on specifically isolating the target musculature. May be performed in supet sets.
Cuban Rotation: https://www.youtube.com/watch?v=yRiLkZUU5vM

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