11/07/2013

Warmup:  Row 500 Meters, Squat and Front Rack position Mobility


Squat Snatch using a PVC, Technique Bar or Barbell...
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Strength:
Back Squat:  1 x 4 @ 70%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85%

Front Squat:  1 x 5 @ 60%, 1 x 4 @ 65%, 1 x 4 @ 70%. 1 x 4 @ 70%
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WOD: For time 

21-15-9
Squat Snatch 75/45
Pull Ups

This is designed to be a very fast WOD.  Anyone stopping for water will do 50 burpees on the spot.  

Scaling:


65/35 on the load...but even just technique bar or pvc if necessary


Relative beginners...15 - 12 - 9 rep scheme


Ring rows/pulls instead of pullups