WOD - So 01.11.20

Weightlifting

🔸Week 4 of 4 Volume = Moderate Intensity = Moderate Block Goals: 1) A chance to put into practice the technique developed in the last block through lifting some more challenging weights 2) Continued progression of the pull technique to focus on the mid thigh portion of the lift. ⏱As always, rest as needed unless otherwise stated.


Paused Power Snatch 

(5 x 2 @ 65-70% (Pause @ mid-thigh)) Stay long and smooth through your arms, don't bully the bar overhead.


3 Pos. Snatch

(6x1 @ heavy)


Clean Pull (6 x 5 @ 90-95% of clean) Stay long and relaxed in your arms


Front Squat + Split Jerk 

(6 x Sets @ 70-75%) 1 set = 1 front squats + 1 split jerk


Jump Squats (5 x 5 @ empty barbell) This is complimentary power development. Rest a minimum of 3 minutes between sets, even if you don't feel you need it!

Endurance

A: Metcon (Time) 0:00 - 10:00 For Time: 75 T2B 25 Power Clean @ 70/50kg

(10min time cap, rest any additional time)


10 Minute Rest / Transition

B. 10:00-20:00 Transition


C: Metcon (Time) 20:00 - 30:00 For Time: 30 Squat Snatch @ 60/42.5kg

(10min time cap, rest any additional time)


10 Minute Rest / Transition

D. 30:00 - 40:00 Rest


E: Metcon (AMRAP - Rounds and Reps) 40:00 - 60:00 20min AMRAP: -100 Double Unders -80 Cal Row / Bike / Ski -60 Burpees Over Bar -40 Strict HSPU -20m HS Walk **Score 1m as 1 rep for the HSW**

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