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Snitch. No, Snatch

18
Feb

Snitch. No, Snatch

2013 Paleo Challenge Started YESTERDAY! 

You can still register! Email Dave

Click here for rules and details

WOD for Tuesday 021913 –  Click Here For Today’s Schedule
Snatch
5 single reps @80% 1RM
5 single reps @90% 1RM
3 single reps @95% 1RM
Establish 1RM
–Rest–
For Time:
20 Front Squat (205/155)
30 Box Jumps (30/24)
40 KB Swings (52/35)
50 Wall Ball (20/14)

Post Snatch Loads and Workout Time to Comments
For the strength segment, after a basic warmup and mobility, perform single rep snatches from the floor at the posted %s.  If you’re missing many reps, you’re probably going too heavy.  We want to get heavy today, but also reinforce good technique.  Rest 2-3 minutes between attempts. 

For the conditioning workout, take the Front Squat from the floor (yes, that’s kinda heavy). KB swings are American (ie, overhead), but if you’d like to scale up, do them as Russian (chest height).  For Wall Balls, men to the red line and women to the blue.

Olympic Champion, Ilya Ilin, Snatches
[youtube]https://www.youtube.com/watch?v=FJtrtS7MHYk[/youtube]

Running and Endurance Workshop on Saturday, March 16th

Click here for more info

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