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WOD 210125 - MONDAY

WARM UP

Coach's Stretch

OHS Mobility


200m Run

THEN:


2 RDS - Barbell Weight ONLY

4 Muscle Snatch

4 OHS

4 Drop Snatch

4 Snatch Balance

4 Hang Snatch

 

Skill / Strength


8 EMOM


Snatch Complex

1 Hang Snatch + OHS + Snatch

70-75% 1RM


 

WOD


MONDAY MONSTER MASH-UP

FOR TIME


200m Run

20 T2B

(scale: K2C)

20 Push Press


200m Run

15 Pull Ups

(scale: ring rows)

15 Front Squats


200m Run

10 C2B

(scale: jumping pull ups)

10 Thruster


200m Run

5 Ring MU

(scale: 10 Ring Dips or Box/Bench Dips)

5 Cluster


Rx: 115/85#


TC: 20 MINS

 

Post WOD Accessory:


50 Plank Marches



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