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Tue, Nov 5 2019

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Tuesday Nov 5 2019 High Noon


(Time)
Tuesday November 5, 2019

Power Snatch Technique
A) Snatch Grip Push Press (behind neck) (rack)
3 Sets of 5
Set #1 - 50% of estimated 1RM Snatch
Set #2 - 55%
Set #3 - 60%

B) Snatch Grip Push Jerk (behind neck) (rack)
3 Sets of 3
Set #1 - 60% of estimated 1RM Snatch
Set #2 - 65%
Set #3 - 70%
Progressing from a push press to a push jerk in our snatch grip, with the intention being that we are visualizing this transfer to our power snatches in the following part. Rest as needed between sets, while keeping it to 2:00 or less.

Power Snatch
On the Minute x 10:
Minutes 1-5 - 2 Power Snatches
Minutes 6-10 - 1 Power Snatch
Starting at 60% of our estimated 1RM Snatch, the aim here is to steadily build to a heavy single for the day, but not a max. Our previous focus point in our technique work was our lockout overhead. Let's take our refined speed from the snatch grip push jerks and apply it here, putting technique above load.

WOD 'High Noon'
5 Rounds, resting 1:00 between:
16/12 Calorie Row  12/9 bike  200 m run
8 Overhead Squats 95/65  55+ (65/45)
4 CTB Pull-Ups  RX+ 3 BMU
STIMULUS
• Combining movement patterns we could see in the final week of the Open.
• The rest period between sets allows us to regroup between rounds, to fine tune our positions and technique. It is not about absolute intensity, and more so to preserve the quality of our movement.
• OHS barbell is intended to be on the lighter side. Unbroken each set.
• CTB Pull-Ups should be a quick set as well, which we can mod



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