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3.11.20 Wednesday


FR: Lats, Quads, T-Spine

TKE's x25e

What was your first job?

Dynamic W/U x7m

Snatch Warm Up

PVC 1x5 (RDL, Shrug, High Pull, PS, SS)

BB 1x5 (RDL, Shrug, High Pull, PS, SS)

3x1 HSS @ 40%, 50%, 60%

Skill: Hang Snatch

Perf/Rx/Comp

EMOM x8m

Min 1-2: 3 Hang Squat Snatch (60-65%)

Min 3-4: 2 Hang Squat Snatch (65-70%)

Min 5-8: 1 Hang Squat Snatch (70% +)

work up to heavy single hang squat snatch for the day with last 4 sets (work up to ~90%, not a 1RM). All reps ak (above knee)

Strength: Box Squat

3-4x3 W/U Sets

3x3 (heavier than 2 weeks ago) or RPE 8

WOD: “Balance Beam”

8 min AMRAP (Ascending reps)

(1/1/10, 2/2/20, 3/3/30, ....)

DB OHD squat each (35/20)

Burpee over the DB

Double unders

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