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WOD - Monday, 1/8/2018

One of Coach Elie's Top 3 Favorite Open Workouts...

With an empty bar or PVC:
4 Hang snatch pulls
4 Hang power snatches
4 Behind-the-neck snatch-grip push jerks
4 Power snatches (mid-shin)
x 3

A. Strength: Power snatch (13:00)
Work to a heavy triple - Touch & Go or drop and go are both OK.

(Record if you T&G'ed or D&G'ed)

B. Conditioning:
"CrossFit Games Open workout 13.1"
40 Burpees
30 Snatch (75/45, scale: 45/35lbs)
30 Burpees
30 Snatch (135/85, scale: 65/45)
20 Burpees
30 Snatch (165/100, scale: 75/55)
10 burpees
AMRAP snatches (210/120, scale: 95/65)

Burpees: At the bottom position the Athlete’s chest and hips must touch the ground. At the top of the Burpee, both hands must make contact with the target. Must be 6 inches above Athlete’s max reach.
Snatch: The barbell begins on the ground. Touch and go is permitted. No bouncing. If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athlete must change their own weight, no assistance is allowed, weights should be placed near the side of the barbell ready to go. Athletes do not have to squat - power snatches are OK.

Extra Credit: GHD SUs

5 x 6-25

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