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Tuesday 5/9 WoD

8
May

Tuesday 5/9 WoD

SKILL: Snatch Pull + Snatch 8×1

Notes Athletes with an established 1RM snatch should start at 75%. Athletes without an established 1RM should start at a weight they could comfortably triple with good mechanics. Add weight by feel, but the task today is to complete 8 good sets, not to hit a max.

TIMECAP: 20:00

 

WOD:

15-12-9-6-3 For Time:

Shoulder-to-Overhead, 135#/95#
Assault Bike OR Row Calories
TIMECAP: 15:00 GEAR: 2
SCALING GUIDE Shoulder-to-Overhead: Athlete should be able to perform rounds of 15 and 12 in no more than two sets, rounds of 9/6/3 unbroken. Scale load accordingly.
Assault Bike/Row: Very deconditioned athletes may scale to a set number of calories each round (for example, 9/9/9/9/9 or 6/6/6/6/6) to sustain intensity.

 

 

EXTRA WORK:
1) Clean Pull + Clean + Jerk 8×1

Notes
Athletes with an established 1RM clean & jerk should start at 75%. Athletes without an established 1RM should start at a weight they could comfortably triple with good mechanics. Add weight by feel, but the task today is to complete 8 good sets, not to hit a max.

2) Snatch 2-2-2, 3×2

Notes
Build over the first three sets to a challenging but manageable weight. We’ll be progressing this for three weeks, so be sure that athletes leave room in the tank!

CORE WORK:
5 Sets:
– Seated Med Ball Rotations x 15-20/side

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