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13.03.27 Wednesday

26
Mar

13.03.27 Wednesday

[youtube http://www.youtube.com/watch?v=kzifbORYy3U]

Warm-up series
– 3min row
– ME DH Chin-ups x 2 (rx only)
Running drill 3b

Rx:
Snatch 3.3.2.2.1.1
Clean Deadlift (to top of knee and hold 3 sec) 1×5

Rx+:
Block snatch – (at knee) heavy singles x 7s
Clean deadlift (top of knee 3sec pause) + Hang Clean pull 1 x 4s
Front squat: 1x5s

Rx+ Cond: (25s rest btw)
1a) GHD Hip Ext 8 x 3s
1b) Bench Press 6 x 3s
1c) Weighted Chin-ups 5 x 3s

WOD:

3 rounds
10 Snatch deadlifts (70% 1rm snatch from today)
5 Hang snatches
Rest 90 sec
3 rounds
10 Wallballs 20/14
5 Snatches (+10%)