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WOD

Tuesday 08.20.2019

POSTED ON August 19, 2019

Tuesday | 08.20.2019

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Warm Up:
5 muscle snatch
5 snatch high pulls
5 snatch balance
5 snatch
x2-3 sets
 
Foundation: 15min
A. 1 Snatch Pull . 1 Snatch x5
*use 70-80% of 1RM *If complex feels good use 80%+ *Drop the bar and wait 10s per cluster set
 
Metcon:
 
RX (Level 1)
7 deadlifts 245/175
20 hang dumbell clean and jerks 50/35 (must alternate every 5 reps)
15 wall balls 20/14
4 rounds for time
Intermediate (Level 2)
7 deadlifts 205/145
20 hang dumbell clean and jerks 35/20(must alternate every 5 reps)
15 wall balls 20/10 9ft/8ft
4 rounds for time
 
Beginner (Level 3)
7 deadlifts 165/115
20 hang dumbell clean and jerks 20/10 (must alternate every 5 reps)
15 wall balls 14/10 9ft/8ft
4 rounds for time
 
Cool Down:
3min standing straddle
3min saddle
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