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Wednesday 11/16 WoD

15
Nov

Wednesday 11/16 WoD

STRENGTH/SKILL:
Push Press w/Pause @ top 4RM, then 90% [3×4]
(TIMECAP: 20:00)

Notes
Full two count pause at the top of each rep. I recommend having athletes count for each other.

CONDITIONING:
2 Rounds For Time:
35 Med Ball Squats, 20/14
25 Box Jumps, 24″/20″
15 Power Snatch, 135#/95#
(TIMECAP: 10:00, TARGET INTENSITY: 9)

SCALING GUIDE:
Power Snatch: Athlete should be able to finish power snatches in 1:30 or less. Reduce load accordingly. Novice athletes should perform dumbbell power snatches, alternating arms each rep.

 

EXTRA WORK:
1) Snatch 3-3-3, 3×3

Notes
Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets. Athlete should use a weight which is challenging but manageable with good mechanics.

2) Row 2x2000m@ 9, Work:Rest 1:1

GYMNASTICS WORK:

1) 3 Sets:
5 Banded Toe Up + Hip Up + Muscle-Up Catch
10 Rock and Roll
10 Ring Tap Swing
10 Weighted Oblique Pulls/Side

5 Sets:
5 Tuck Planche w/0:05 hold
1:00 Hollow Rock

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