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Monday, March 6, 2017

5
Mar

Monday, March 6, 2017

VOD

27 The fear of the LORD is a fountain of life, turning a person from the snares of death. Proverbs 14:27

strength A
6-min continuous movement phyf but take rest betw ea movement
3 strict shoulder press into 3 push press/push jerk at 75% of 1RM shoulder press
10 KB Swings (Russian)
4/4 Pistols alt legs
strength B
OTM for 5min
2 Power Snatch at 65-70% of 1RM snatch – work on position and full re-set betw reps
WOD
For time as Rx’d:
Row 750m
20 ab mat sit-ups
Row 500m
30 ab mat sit-ups
Row 250m
40 ab mat sit-ups
Additional Work
1) 12-15 reps of Snatch. Start with 3 reps at 75% of 1RM and you may stay moderate but do at least 3 reps at 85% +. Cap this to 15min.
2)3 x 10 Pendlay Row, near-ME ea set, rest up to 2min betw sets