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08.14.12 run or row

13
Aug

08.14.12 run or row

[youtube http://www.youtube.com/watch?v=m7MNB7zjBXk]
BB Work:
1) 3-Position Muscle Snatch <vid>
40% (of snatch) x 5 x 1
– 1 set of 3 = 1 rep

2) Push press + jerk – 60% (of jerk) x 3+1 x 2, 65% x 3+1 x 3

Rx+ BB Work

1) Push press + jerk – 60% (of jerk) x 3+1 x 2, 65% x 3+1 x 3
2) Hang power snatch (below knee) – 50% (of snatch) x 3 x 2, 60% x 3 x 2
3) Muscle snatch – 40% (of snatch) x 3 x 2

 

WOD:

Run: 3 x 800m, rest 2:00 between, hold splits within 3-5 seconds
Or
Row: 3 x 1000m, rest 2:00 between, hold splits within 3-5 seconds