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24
Aug

Saturday 082512

Link of the Day clifton park gym

This Week's Mobility

 

Warm-Up:

Snatch Skill Transfer

 

WOD:

 

I. Snatch – Build to a tough single

II. Clean Grip Deadlift – Build to a tough single

III. 7 Minute AMRAP:

7 Box Jumps (30/24)

7 Burpees

 

Competitors:

 

part 1:

Run 5 min @ Z1 warm up

Run 30 sec @ high tempo working on breathing

Walk 30 sec briskly x 10

Run 5 min @ Z1 cool down rest as needed

 

Part 2:

I. Snatch – Build to a tough single

II. Clean Grip Deadlift – Build to a tough single

III. Weighted Dips – 2-3 x 3; Rest 3 min rest as needed

 

Part 3:

For Time:

30 HSPU

10 box jumps – 36/30"

Row 1K

20 HSPU

20 box jumps – 36/30"

Row 1K

10 HSPU

30 box jumps – 36/30"

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