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09.12.16

12
Sep

09.12.16

warm up:
3 sets of:
10 x hollow rocks
10x single leg RDL with KB
5x kick up to a handstand

Skill: Snatch pause pulls
purpose of pausing in different positions before pulling is to reinforce when we transition between quads to hamstrings
1. strong back- stay strong
2. constant pressure in feet until fully extended
3. shoulders in front of bar

4 sets snatch pause pulls 1-2 reps @80-90% 1RM snatch
1x pause 1″ off floor then high pull
1x below the knee then high pull
1x above the knee then high pull
1x high hang then high pull

WOD:
10:00 AMRAP
200m sandbag run
12 hang power snatch 115/75

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