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Tuesday 3/7 WoD

6
Mar

Tuesday 3/7 WoD

SKILL/STRENGTH:
Clean 1RM
TIMECAP: 20:00

Notes
No more than two misses at any given weight, no more than four misses in total.

WOD:
3 Rounds For Time:
7 Double Kettlebell Clean & Jerk, heavy
5 Muscle-Ups

TIMECAP: 10:00

SCALING GUIDE
Kettlebell Clean & Jerk: Athlete should be able to complete each set in no more than 75 seconds. Select load accordingly. Recommended RX = 32kg/24kg. Novice athletes may scale movement to dumbbell hang power clean + jerk.
Muscle-Up: Athlete should be able to complete each set in no more than 75 seconds.
MOD1: Scale repetitions accordingly.
MOD2: 7 Strict pullup + 7 Strict ring dip
MOD3: 7Strict ring row + 7pushup

EXTRA WORK:
Power Snatch 6×1

Notes
Moderately heavy, focus on speed and technique. Don’t go for max or miss a bunch of reps.

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