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WOD 201218 - FRIDAY

WARM UP

Coach's Stretch

Burgener Warm-up Snatch


5 AMRAP

6 Air Squats to Calf Raise

8 Ring Rows

6 Hand Release Push Up

8 Hollow Rocks


 

Skill / Strength


Snatch Complex

4 Sets (unbroken)


2 Hang Muscle Snatch

1 Low Hang Power Snatch

1 Full Snatch + 2 sec Pause at bottom


*limiting factor is muscle snatch

*choose weight accordingly


 

WOD



12 - 9 - 6

Power Clean, 185/135#

C2B Pull Ups

TC: 12 Mins


Scaled Version:

Power Clean, 135/95#

Pull-Ups / Ring Rows

TC: 12 mins








 

Post WOD Accessory:


50 L/R Side Plank Rotations



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