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13.04.01 Monday

31
Mar

13.04.01 Monday

Coaches Rant:
Hope you all had a good Easter. Btw Happy Birthday Nick!
Warm-up:
-500m row
-Skill Work (any)

RX
Power snatch 1.1.1.1.1
Push Press; 2.2.2.2.2
OH squat; 3.3.2.1

RX+

2Pos Stall Snatch (1’ off ground, top knee) (3sec pause) 1×5
Pause Jerk – heavy 2, 95% 1 x 2, 90% 1 x 5
OH squat- heavy single; 80% of HS x 1 x 3

• Stall Snatch: come to a complete stop in each of the positions for 3 seconds. Finish the snatch in the final Position (top of knee)
• Pause jerk: pause in the bottom of the dip for 2 sec before driving and finishing the jerk.

WOD:
20min Cap
1000m Row or 800m run
then a AMRAP of:
“Cindy”
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

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