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4-9-21 WOD

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Skill/Strength

Snatch Cycle Week 2

2 sets 2 reps – High Hang Snatch @ 60%

2 sets 2 reps – Hang Snatch @ 65%

1 set 2 reps – Snatch @ 70%

1 set 2 reps – Snatch @ 75%

Notes: Focus on speed under the bar, keeping it close, and jumping straight up.

WOD:

3 Rounds:

20 Wallballs (20/14)

15 Burpees over dumbbell

Notes: Don’t hold back – can you go unbroken? If so, how fast can you get the work done? Push those burpees!

4-8-21 WOD

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Successory Day

30 Minute EMOM

Row/Run/Bike – 150 meters

Bicep Curls – 40 seconds

Skull Crushers – 40 seconds

Dumbbell Romanian Deadlifts – 40 seconds

Ab exercise – 40 seconds

Notes: It’s almost beach season! Let’s give the nervous system a rest today and work on some bodybuilding movements.