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7th July 2020

WOD WOD, July 8, 2020

Wednesday

Warm-up
2 sets (with pole) buddy up, R4R

4 pass throughs
4 hang muscle snatch
4 OH lunges
4 OHS
*waiting partner does spiderman lunges

Metcon
MOVEMENT/WARM UP EMOM 10

1- 5 x Muscle Snatch from hang (pause at knee)
2- 3-5 x Box Jump into Depth Drop

2min rest/transition

*Fire up CNS / teach the body how to absorb force / transfer to PS
*Buddy up for this work in alt
Hang Power Snatch (Weight)
Power EMOM 10

1 x Hang Squat / Power Snatch working upto moderate
* Increase every 2 sets / No Misses

2min rest/transition

Metcon (Weight)
SKILL EMOM 10

1- Complete 2x 3-5 Kipping HSPU
2- 1 x Hang Squat / Power Snatch every 15 sec @ 50-60 % of above

*same movement done as above

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