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Thursday, December 29th, 2022 WOD

This Week's Programming

  • Thu: Snatch

  • Fri: Your guess is as good as mine

KSCF Notes



Strength


Snatch

  • In 10 Mins, build to a challenging 2 rep Hang Snatch weight

(starting a 60% 1 RM Snatch)

  • Then, in 7 mins complete 3 sets of 1 Snatch at the heaviest load from above


WOD


"Northern Light Weights"

21 Hang Power Cleans (135/95)

15 Push Press

7 Burpee Box Jump Overs (24/20)

15 Hang Power Cleans (155/105)

12 Push Press

7 Burpee Box Jump Overs

9 Hang Power Cleans (185/125)

9 Push Press

7 Burpee Box Jump Overs

L3: 115/75,135/95, 155/105

L2: 95/65, 115/75, 135/95

L1: 75/55, 95/65, 115/75


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