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WOD: Week of 3/7

MONDAY

7 sets for load:

1 clean and jerk


Post-workout:

EMOM 5:

Max set chest-to-bar pull-ups

– Perform 1 set every minute with the goal of accumulating as many reps as possible across 5 sets.

TUESDAY

Pre-workout:

Burgener snatch warm-up:

2 sets:

10 dip-drive

10 dip-drive shrug

10 dip-drive shrug elbows high and outside

10 muscle snatch

10 overhead squats

10 hang power snatches

10 power snatches

– Focus on hitting positions over increasing load.

– Begin first set with a PVC. Try the second set with an empty bar.

8 rounds for time:

400-m run

– Rest 1:30

WEDNESDAY

Pre-workout:

3 sets:

:20 plank hold (push-up position)

10 push-ups

5 piked push-ups

– Rest 1:30 between sets.

4 rounds for time:

400/500-m row

15 push presses (95/135 lb)

THURSDAY

For Load:

Muscle Snatch

1-1-1-1-1

Power Snatch

1-1-1-1-1

Squat Snatch

1-1-1-1-1

Post-workout:

5 sets for height:

3 box jumps

– Rest as needed between sets.

FRIDAY

TBA


SATURDAY

TBA

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