WOD Blog
 | Fri, Dec 10 2021 |  |
| Fri Dec 10 2021 BMU RMU Rope Climb practice | Fri Dec 10 2021 Heavy Squat Snatch | Hair of the Dog |
Fri Dec 10 2021 Heavy Squat Snatch
(Weight)
Snatch warmup
Snatch Pulls
3 x 3
https://www.youtube.com/watch?v=Ex6hd3aX6yA
Build up to a moderate snatch pull. Weights should not exceed 80% of your 1RM snatch.
Squat Snatch
3 Reps @ 50% 56LB
3 Reps @ 60% 67LB
2 Reps @ 75% 84LB
2 Reps @ 80% 90LB
1 Rep @ 88% 99LB
Build to Heavy Single (No Misses)
FOCUS: Speed. Reps do not need to be completed touch and go.
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Hair of the Dog
(Time)
For time:
50 abmat situps
15 double db front squats 50/35 35/20
20 kipping pullups
15 double db front squats
20 kipping pullups
15 double db front squats
50 abmat situps
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