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Wednesday, January 13th, 2021 WOD

This Week's Programming

  • Wed: Snatch

  • Thu: MU & Kipping drills

  • Fri: Wild Card Day

KSCF Notes

KSCF Private FB Group.


Spanish Flashback! Alvaro M-H

Strength


Snatch


Pause Power Snatch

(2 second pause below knees)

4 sets of 2


Hang Power Snatch

2 sets of 2

3 sets of 1

WOD

"Even Block"


22-16-10

Alt. Hang DB Clean & Jerk (60/45)

Sit-Ups


L3: 55/40

L2: 50/35

L1: 45/30

L*: 40/25

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