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Tuesday, November 8, 2016

7
Nov

Tuesday, November 8, 2016

VOD
16 Now may the Lord of peace himself give you peace at all times and in every way. The Lord be with all of you. 2 Thessalonians 3:16

Strength
Snatch-grip DL: rest up to 90sec betw sets
4 at 85% of 1RM
4 at 90%
3 at 1RM
3 at 105% of 1RM
WOD
10-min of continuous movement moving at a consistent pace without taking more than 30sec rest betw movements, the key is to practice pacing so you are consistent through the workout.
3 DB Manmakers M-15/25, RX/COMP-25/40#
25 double unders or 50 singles
8 pull-ups (do jumping for scale)
12 wall ball 14/20#
Row 30sec at high tempo

Cash out
3 x 8/8 KB hang power snatch
Additional Work
1 snatch into 1 hang snatch: rest to recover betw sets
3 sets at 70% of 1RM snatch
3 at 75-80% of 1RM phyf
3 at 80-85% phyf

Choose 20min tempo run or 20min high tempo bike