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WOD - Wednesday, 2/20/2019

Warm-up
Snatch Warm Up #2
With a PVC or empty barbell
3 High Hang Muscle Snatches
1 OHS
3 Hang Power Snatches
1 Snatch Balance
3 Tall snatches
3 Snatches
x 3

Weightlifting: Snatch
5:00 to warm up
then
EMOTM 8
1.1 Snatches (full)
Start at ~50% of your 1RM snatch and climb as you please.
Athletes may only add weight if cleans are high quality. This is for quality - not going nuts.
Record heaviest double.
 

Metcon
CompTrain: Competition Primer
On the Minute x 20 (4 Rounds):
Minute 1 - 5 Pausing Overhead Squats (95/65, 3 sec hold at bottom)
Minute 2 - 15/12 Calorie Row
Minute 3 - 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 - Handstand Walk Practice (scale 2 wallwalks)
Minute 5 - 12/9 Calorie Ski Erg or Assault Bike (or 12 Burpees)
Workout courtesy of Ben Bergeron's CompTrain.
 

Extra Credit: Open Prep
Bike 20-25 minutes
Every 5:00: 5-20 GHD SUs.
This is at an easy, recovery pace. Do enough GHD SUs to feel good but not so many you get sore.

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