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Friday – 11/30/2018

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HAPPY BIRTHDAY
COACH JEFF!!Image may contain: 1 person

WARM-UP
2 Rounds
-60 sec Machine
-5 Tall Box Jumps
-10 Banded Air Squats

WOD SPECIFIC
Snatch Technique
Coach’s Choice

APPLIED STRENGTH
Snatch
-2 reps @ 60%
-2 reps @ 70%
-2 reps @ 80%
-2 reps @ 85%
-1 rep @ 90%
*We’re starting to ramp up in weight! have fun! Think about finishing every part of the lift and apply that 6consistency we’ve been working so hard on.

METCON
For Time (CAP = 16:00)
21 – 15 – 9
-DB Overhead Squats, left arm (50/35)
-Box Jumps (24/20″)
-DB Overhead Squats, right arm (50/35)
-Chest-to-Bar Pull-Ups
*If Overhead squats are not a possibility to perform safely and without pain, go for DB snatches. When you do the DB OHS, think about relaxing as much as possible to keep from over extending your rib cage and blocking movement. Your shoulder remains active, play around with the DBs orientation to try to find the most comfortable position for you.

EXTRA CREDIT
[Applied Strength]
Clean + Jerk
-2+1 @ 60%
-2+1 @ 70%
-2+1 @ 80%
-2+1 @ 85%
-1+1 @ 90%

Clean Deadlift
4 x 3 @ 105%
*The clean deadlift is not a clean pull, there is no acceleration. That being said it is also not a conventional deadlift in which the hip stays high. Setup up like you would for a clean, keep your hip low and your chest high and work hard to keep your upper back tight and your bar close to your legs the entire way up.

[Strength]
Front Squat
-2 reps @ 60%
-2 reps @ 70%
-2 reps @ 80%
-2 reps @ 85%
-2 set of 1 rep @ 90%

[Benchmark]
“Los Burpees de la muerte”
For Time
-100 Burpee Box Jump Overs (24/20″)
*Enjoy. We will re-do again before the open for sure…..at least once…

[Accessory/Posterior Chain]
5 Sets
-6 Reverse Front Rack Lunges @ deficit
-12 Squat Pull Throughs, negative return

4 sets
-100′ Overhead Yoke Walk

[Midline]
4 Sets
-30 Hollow Rocks
-15 V-Ups