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Tuesday, January 2nd, 2024 WOD

This Week's Programming

  • Wed: Bench Press

  • Thu: Deadlift

  • Fri: Gymnastics EMOTM work capacity strength


KSCF Notes




Strength


1 Snatch + 1 Hang Snatch

  • 4 sets of 2

    • First two sets working at 65% 1 RM and attempting to build


1 Hang Power Snatch + 1 Power Snatch (Trying to use similar or more weight than the above complex)

  • 4 sets of 1


WOD


"Snatch Bowl"


Complete 5 Rounds

7 Hang Power Snatch (95/65)

7/4 Strict Pull-Ups

12 Alt. BB Reverse Lunges


L3: 75/55

L2: 65/45

L1: 55/35

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