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WOD - Tuesday, 2/5/2019

Warm-up
Warm-Up:
With an empty bar or PVC:
4 Hang snatch pulls
4 Hang power snatches
4 Snatch Balances
4 OHS
4 Snatches (mid-shin)
x 3

Strength: Hang Snatch + Snatch (12 x 1+1) (17:00)

5 minutes to warm up to opening weight, then


EMOTM 12: 1 Hang Snatch + 1 Snatch
1-4: @70% of your 1RM
5-8: @75% of your 1RM
9-12: Climb each minute to a heavy double. Both lifts must be successful in order to add weight for the next set.
Record your heaviest Double. Record other weights in comments.

Metcon
AMRAP 12
2-4-6-8-10-12...etc
T2B
Snatches (95/65)
Ring Dips


We are recording rounds + reps. The 2s are a round, the 4s are a round, etc.

Scale Snatches with: weight, reps, or OHSs
Scale dips with: HR Push Ups, banded dips, bench dips or feet on bench dips

 

Extra Credit: Open Prep: Handstand Push-ups (10:00-15:00 Practice)
Work on a making this movement better.
This might mean working on
- Planks
- kicking up to a head stand
- kicking up to a hand stand
- Shortened ROM HSPUs
- HSPUs
- Paralette HSPUs
- HS Walks
 

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