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Wednesday 4/26 WoD

25
Apr

Wednesday 4/26 WoD

STRENGTH/SKILL:
Power Snatch 2-2-2, 3×2

Notes
Build over the first three sets to a challenging but manageable weight. Repeat that weight for the remaining three sets.

TIMECAP: 20:00

WOD
As Far As Possible in 10 Minutes:
5 Power Snatch, 95#/65#
5 Burpee Box Jump Overs, 24″/20″
10 Power Snatch
10 Burpee Box Jump Overs
15/15, 20/20, 25/25…etc

GEAR: 2.5

SCALING GUIDE
Power Snatch: Athlete should be able to work in sets of 5 (even if they choose to do singles, they should be ABLE to do sets of 5.) Scale load accordingly. Scale movement to dumbbell power snatch, alternating arms every 5 reps.
Burpee Box Jump Over: Scale burpee by having athlete place hands on box, rather than on floor. Scale height of box so that athlete is limited by work capacity, rather than by height of jump. For athletes who cannot or should not perform box jumps, scale to step up and over.

EXTRA WORK:
1) Push Press 5-5-5-5-5

Notes
Build over the first three sets. The third set should be moderately difficult, leaving 2-3 solid reps in the tank. Drop 10% for the fourth and fifth sets.

2) Clean & Jerk, 20 For Time, 185#/125#

TIMECAP: 4:00

GEAR: 2

SCALING GUIDE
Any variant is acceptable. Athlete must be able to work at a minimum rate of 5 reps/minute to meet the timecap, but I would suggest scaling the load to keep it closer to 3:00. There is no movement scaling option for this workout: athletes who are not yet proficient enough with the clean & jerk to perform it in this format should not do this piece.

CORE STRENGTH:
5 Sets, alternating:
a) MB Rotational Chops x 10 (hip to shoulder)
b) Hanging Knee Tucks x 5-10 (TEMPO: 3231)

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