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Monday – 12/3/2018

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The Workout for Monday is:

WARM-UP
2 Rounds (8 minute Cap)
-Row 15/12 Cals
-12 Burpees
-50 Double-Unders (or Bar Taps)
-15 Wall Balls

WOD SPECIFIC
Snatch Technique
Coach’s Choice

APPLIED STRENGTH
In 12-15 minutes, establish your 1RM Snatch.
*Take your time building up, have fun!

METCON
AMRAP x 14
-400m Run OR 500m Row OR 1K Bike
-8 Hang Squat Clean Thrusters (135/95)
-16 Pull-Ups
*Have fun, push hard.

EXTRA CREDIT
[Weightlifting]
Power Clean & Jerk
-5 x (2+1) @ 70%
*Keep this % low, we are going to max out clean and jerk on Wednesday.

Back Squat
-4 x 3 @ 60%

[Accessory]
5 Sets
-4 Kneeling Jump to High Box
*Start in a tall kneeling position. Jump out of that to land in a power position and jump straight into a high box jump. (CLICK HERE).

[Core]
4 Rounds
-15 GHDSU
-25 V-Ups
*Rest as needed between sets.