9/17/14 WOD

9/17/14 WOD

Wednesday 9/17/14

A. segmented snatch deadlift – pause 2 sec 1″ off ground, below knee, mid-thigh – 5 sets of 2, rest 2mins btw sets small build per set
B. snatch pull x 1/hang snatch high pull x 1/hang power snatch x 1 – build this complex in 10mins
C. emom – PC TnG x 5 65% of 1rm – 5min
3 sets 95% effort
Row 250m
10 burpees box jump overs 24/20″
10 DB snatch 75/50# alt hands per rep
rest walk 4mins

- work on breathing and keeping each rep consistent on TnG work
- goal is same pace each set push these and try to hold on

1 comment (Add your own)

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Tue, December 26, 2017 @ 2:08 AM

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