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13.03.04 Monday

3
Mar

13.03.04 Monday

2012games3

Open 13.1 will be released on Wed night are you registered?

Coaches rant:

So the open is upon us again this week. Will it be the 7min of burpees again? or will it be something completely unexpected? Who the f*#k cares! If your training has been consistent, you’ll be ready for anything. Besides, regionals is what you should be thinking about.

Make sure you are keeping up on you mobility and post work stretching.

Warm-up ALL:
-500m row
-ME Handstand shoulder touches or walk (60s x 2)
-2 snatch long pull + 2 snatch push press (behind neck) + 2 overhead squats x 2 sets

RX 
Power snatch + overhead squat + hang snatch (Full) (2 sec pause in bottom of each) – 3 sets
Jerk + jerk behind neck (5 sec hold in split position, from rack) – 4 sets
Pause Back squat 75% – 5 x 5 (2sec)

RX+ 
Pwr Snatch + Hang Squat Snatch
1+1 x 75% x 2,1+1 x 80% x 2, 1+1 x 85% x 1,1+1 x 90% x 1, 1+1 x 80% x 2,
Pwr clean + jerk + jerk behind neck (5 sec hold in split position) – 4 sets (use 93% 1rm Pwr Clean, from floor)
Front squat- heavy single; 80% of HS x 1 x 3

WOD:
10min Amrap

ME Hang Squat clean Thrusters (135/93)
• bar drop results in 5 burpees
• score max reps

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