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WOD - Friday, 6/3/2016

WU. Shoulder mobility/prep

then 

with an empty bar

5 power snatches

5 hang power snatches

5 OHS

x 3

A. Strenth: Snatch complex 20 minutes

1 Power snatch (PS) + 2 hang power snatches (HPS) + 3 OHS

Work up to a heavy complex. If you fail this complex 3 times at any point drop the weight to ~80% of the failed weight and do 3-5 more complexes at that weight (depending on time remaining).

Olympic weightlifting is equal parts 1) Technique, 2)Strength, and 3)Speed. Use today to focus on technique and speed. That being said, do not rush the OHS.

B. Conditioning

AMRAP 7

using the same complex as above

1 snatch complex (95/65)

2 HSPU (Scale to HR push ups or KB strict presses)

2 snatch complexes

4 HSPU

3 snatch complexes

6 HSPU

4 snaqtch complexes

8 HSPU

and so on...

Start by doing one complex (1 PS + 2 HPS + 3 OHS) then complete 2 HSPUs, continue on by doing two complexes (1 + 2 + 3, 1 + 2 + 3) then do 4 HSPUs...

Extra Credit: GHD sit ups

4 x 15-25 (rest 1 minute between sets)

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