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Monday, December 12

[one_half]
RXD
Part 1:
Every 3 MIN 5 Rounds
1 Hang Squat Snatch
2 OH Squat

Part 2:
AMRAP 2min
Power Snatch @ 65% above
Rest 2min
AMRAP 2min
Power Snatch @ 45% above
[/one_half]

[one_half_last]
FIT
Part 1:
Every 3 MIN 5 Rounds
1 Hang Power Snatch
2 OH Squat

Part 2:
AMRAP 2min
Power Snatch
Rest 2min
AMRAP 2min
Power Snatch
[/one_half_last]


Time to focus on good positions in the Snatch and Overhead Squat in Part 1. Part 2 is for intensity at submaximal loads. 2min is that awful time domain where you will start feel some spice and want to slow down, but don’t because it’s only 2min!

Scoring

Part 1: Score load for all 5 rounds.

Part 2: Score total reps for both AMRAPS. Add them together to make one score.

WOD Goal

For Part 1, the goal is to lift as heavy as possible across all 5 rounds. You can have a little leeway with the first two rounds, but the last three need to be heavy. It should be plenty enough rest for you to recover before you have to go again. Use the prep part of the Workout to find a moderate – heavy starting weight.

Beyond RXD

On the minute for 10 minutes:
Odd: 25 Wallball (30/20#)
Even: 50 Double unders

NOTE: Goal is to complete each set unbroken with the minute. Start with a (20/14#) ball if you did not previously complete this on October 10th, and complete the work without timing out. For those that did complete this, its time to progress up to a heavier ball. Start with 20 wallball reps per round if this is your first time using a 30# ball.

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