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10:30 - 14:00

23. Juli 2020

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WOD – 20200723
Donnerstag, den 23.07.2020
Dom

Warm-up
Warm-up
2 Rounds
– 15 Jumping Jacks
– 10 Reverse Lunge (e/s)
– 5 Squat Jumps

– then –

2-3 rounds
– 3 Snatch Deadlift
– 3 Snatch Pulls
– 3 Power Snatch
– 3 OHS

Strength
Power Snatch (5 sets of 3)
Starting @~65% of 1RM and building in weight over the 5 sets.

No misses and no touch and go!

Pre-WOD
– get equipment and set up the box
– go through Dual KB Deadlifts and Hang Power Clean

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 min
– 18 Line Touches
– 12 Dual KB Deadlifts @2×16/24kg
– 6 Dual KB Hang Power Clean

Alternatively KBs can be substituted with DBs. But goal should be to use KBs!

Mobility

Mobility (optional extra focus)

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