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WOD - Tuesday, 12/12/2017

WU

3 Pausing Snatch Pull

(pause for 3 seconds at the knee, mid quad and power position)

3 Power Snatches (pause at the knee 3 seconds)

3 Hang snatches

x 3

A. Strength: Pause Snatch (15:00)
2 x 1.1 @72%
2 x 1.1 @78%
2 x 1.1 @82%
Pause at the knee for 1 full second

B. Conditioning
3 RFT
18 Box jumps
12 Power snatches (115/75)
6 BMU (9 Burpee C2B, 2:1 C2B, 3:1 C2Ring)

Cap: 15:00
 

Extra Credit: False-Grip Ring Rows
5 x 10, hold 10th rep for 10 seconds
 

This is a good example of the proper position when the bar is paused at the knee.

  • Knees back and out
  • Shoulders over the bar
  • Back straight

Coach when he sees someone stop to drink water during the 50 BFBs for time...

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