WOD – 170214

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WOD – 170214

 “ Judge a man by his questions rather than his answers. ”

~Voltaire

Strength

A. Snatch From Knee
8 x E30s do 2 reps. Keep light, use as skill practice.

AMRAP 9mins:
– Deadlift x 2 @ 85%DLWM
– C2B x 9

Aim for 3-5 rounds or more.

Conditioning

3RFT:
– Row x 500m
– Thrusters x 5 @ 73%PWM

Optional Extra Work

Recovery

AMAP 10-30mins of the following stuff:
– SMRT and Triggerpoint Therapy of troublesome muscles/tissue
– Contrast showers
– Compression of troublesome joints
– Icing of troublesome joints
– Stretching tight muscles
– Mobilising to get into better positions (OHS, Hollow position, overhead lockout position, AKBS overhead position, false grip position, etc)

Weightlifting:

A. Snatch

3 x 2 @ 60,70,75 %SWM
3 x 1 @ 80,90,95 % SWM
1 x 2 @ 80 %SWM
1 x 1 @ 85,90 %SWM

B. Snatch First Pulls to top of knee

4 x 2 @ 100%SWM
Show definite pause at top of knee

Strength:


C. Front Squat

4 x 2 @ 80% FSWM

D. Back Squat
4 x 4 @ 80% FSWM

E. Weighted pullups
4 x 5

See 131216 TOW

Optional Extra Conditioning

AssBike:
20min @ tough

Row
15min @ tough

Run
5min @ tough

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