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Nov 23 2014

Sunday

 

Warmup/Mobility)

 

8-10 mins dynamic stretch & hip openers

Shoulder stretches: posterior, anterior, front rack

 

Band pull-aparts while explaining WOD

 

WOD A)

 

EMOM x 5: 2 high-hang snatches – vertical torso, pockets @ 55-65% keep weight moderate & fast

 

EMOM x 5: 1 hang snatch – pull to above knees, pause, snatch @ 65-75%

 

E90SECS: 1 snatch @ 80-95% – goal is ideally no misses today

*Skip 1 minute each movement transition

 

WOD B) E2MOM x 8 sets:

 

1 Clean + 2 Jerks – start at approx. 60% and add weight as needed

 

WOD C) 4 rounds:

 

3 clean-pulls @ 110%+ of 1RM

-rest approx. 60 secs-

8-10 seated dumbbell press

-rest 10 secs-

8-10 behind the neck triceps extensions with plate

-rest approx. 60 secs-

3-2-1- GO!

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