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WOD Archive - April 2014

Tuesday December 13 2011
shrine of rememberance
tuesday: we will continue working on this stuff for another 2 wks. its all about positioning of the bar in order to explode! we want to work the positions!!!


1. snatch: technique. work up to about 45-50% and do doubles... focusing on speed and technique. work full lifts. 6-7 working sets of light weight.

2. sn pulls: take bar to the take off position (1" above knees) and pause. hold 2 sec...lower bar to floor and repeat. on 3rd rep, pause, then explode without snatching...a sn pull is all you need. focus on finishing!! work up to about 80-85% of your best snatch!! goal here is to work position!

3. good mornings: 3 x 5 reps....focus on staying back. work that posterior chain!

4. weighted sit ups x 50.



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