Weightlifting 200722

Snatch

2 low hang pause power snatch + 1 low hang pause snatch

4x1 @75%

Clean

2 low hang pause power clean + 1 low hang pause clean

4x1 @75%

Barbell overhead hold

Accumulate 1 min @75 x3

Accessories

Scapula pull-ups

4x 10/12

Super set w/

Banded pull apart

4x15/20

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WOD 201023 - FRIDAY

WARM UP 1 Round Burgener Clean warm up Then: 5 AMRAP 7 Reverse barbell curl 7 Barbell Front Squat 7 V-ups 7 Burpees S/S 6 EMOM 1 Hang Squat Clean + 1 Front Squat + 1 Clean 75-80% 1RM Hang Clean or mod

WOD 201022 - THURSDAY

WARM UP Shoulder Mobility 2 Rounds: 100m jog 10 Sec Dead Hang + 5 Scap Pull-Ups 8 Explosive PVC Good Morning 5 inch worm to push up 5/side Quadruped Hip Extension https://youtu.be/3UiHOq5Csss S/S 5 se

WOD 201020 - TUESDAY

WARM UP FS Mobility 2 rounds:30s Row/Bike 10 Prisoner Air Squats 8 yoga push up w/pause at top 5L/R side Quadruped Thoracic Rotation *movement demo* https://youtu.be/4dE4KmmfKiI S/S 5-5-3-3-3-2-2 Fron

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