February 1

02012016 WOD

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muscle-up

2/1/2016 WOD

Warm-up
Clean & Jerk with the bar
3 Rounds:
5 Hang Cleans. 5 Jerks.  *hold them in positions every rep
1 – start – 2 – bottom recieving the clean
– 3 – catch of the jerk (push or split) Hold them for :03-:05
every rep.  Identify faults.  Aknowledge good movement and
progress, encourage better movement

Strength:
5 x 3 back squat * begin at 70 {d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391} then advance each set
to a near max weight.
12 min AMRAP
100 meter farmer carry 70/53
4 wall walks
8 OHS *1st must be a full snatch.  full snatch any time the bar hits the ground

 

 

 


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