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10.13.17

13
Oct

10.13.17

Warm Up
Jump rope 1:00
5 inchworms
10 slow and controlled RDLs with empty barbell
Skaters :30
5 inchworms
10 slow and controlled OHS with empty barbell
Tuck jumps :30
10 tall snatches with :02 pause at the receiving position with empty barbell

Mobility for DL
1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw
1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

 

Skill: Deadlift
5 reps @ 50%
5 reps @ 60%
3 reps @ 70%
3 reps @ 80%
1 rep @85%
1 rep @ 90%
1 rep @95+%

WOD
4 RFT
8 Power snatch 115/75 95/65 65/45
8 OHS 115/75 95/65 65/45
8 Box jumps 24/20″

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