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WOD - Tuesday, 1/23/2018

WU:
With an empty bar or PVC
4 Hang snatch pulls
4 Hang power snatches
4 OHS
4 Snatches (mid-shin)
x 3

A. Strength: Snatches
5 minutes to warm up
EMOTM 15
1-5: 1@65%
6-10: 1@70%
11-15: 1@75%

B. Conditioning: (12:00)
Every 3:00 x 4
6 Power Snatches (155/105)
15 Cal Row/Bike

Rest for the time remaining in each round.

Record every round's time. Goal is to go fast.

Coach's Notes:

Weight of power snatch should be a weight you can hit for at least 5 unbroken and should not exceed 85% of your 1RM power snatch. Rounds should take about 2:00 (or less) - giving you approx 2:1 work to rest.
 

Extra Credit 1: Planks/Hollowrocks

5 x 1 min on / 1 min off - add weight if possible. (Imagine how strong your core would be if you did this every time it was programmed.... Start today so your future-self can be that strong.)
Finish with 100 Hollowrocks
 

Extra Credit 2: Double unders

If you have double unders complete 5-6 x 50.

Go unbroken if possible. Rest as needed between sets. Focus on getting these consistent.

If you don't have dubs: 5-10 minutes of double under practice. If you are good at singles...awesome!! Work on doubles! If you're not good at singles work on those.

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