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Friday, July 7th

Consistent breathing and pacing the entire workout. If an athlete is not comfortable with the snatch, they can sub power cleans for snatches. Consider the total volume of burpees and make sure your athletes are focusing on breathing during their sets as this can make or break this workout.

Strength
Wide Stance Box Squat:
7 x 3 @60-70% of 1RM, every 60s.
– use 13-15″” Box.
– +5% from last week

WOD
“Open WOD 13.1”
AMRAP 17:
40 Burpees
30 Power Snatch (75, 45)
30 Burpees
30 Power Snatch (135, 75)
20 Burpees
30 Power Cleans (165, 100)
10 Burpees
AMRAP Snatches (210, 120)
– All Levels: Scale down each weight by 10-20#s
– Score = total reps

 

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