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WOD - Sunday, 3/11/2018

With an empty bar or PVC
3 High Hang Muscle Snatch
3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch
x 3

A. Strength: Power Snatch (10:00)
Build to a triple touch and go for the first three-four weights of the MetCon.
Rx athletes: 95/115/135/155, 65/75/85,95

B. Conditioning

Teams of 2:
75/50 Cal Row/Bike
75 Wallballs (20/14)

50 Power snatches (95/65, +20/10 each round)

Coach's Notes:

Split up the work as you see fit - but equally. The weight on the power snatches will increase 20 pounds each round for men and 10 pounds each round for women. The opening barbell should be something that you are capable of completing 20+ reps unbroken if you needed to.

Extra Credit: Meal Prep
Set yourself up for success!
For optimal results, keep these three things in mind when you get preppin':

  • Eat real food.
  • Mostly plants.
  • Not too much.

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