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Monday 07042022

STRENGTH

Squat Clean and Jerk

Set 1 – 4 reps  @ 77%

Set 2 – 3 reps  @ 80%

Set 3 – 2 reps  @ 82%

Set 4 – 4 reps  @ 80%

Set 5 – 3 reps  @ 82%

Set 6 – 2 reps  @ 85%

*Done as singles with quick reset b/t each rep.



GOT NONE !!

Toes to bar skill:


A. Test: AMRAP UB TTB without going into a double swing


TTB technique:

B. Accumulate 3 sets of 5 arch to hollow on bar with legs together and straight in arch

C. Accumulate 3 sets of 5 arch to knee tuck- same arch position but bring knees up to about hip height in the front of the swing (keep legs straight in back)


D. Accumulate 3 sets of 5 TTB with straight legs in the arch (you can bend kneed to touch toes to bar if you need to)


E. Accumulate 3 sets of 5 TTB w/ same points from ""C"" AND not looking at the bar (look straight ahead)

*looking straight ahead will keep you closer to the bar- it's also easier to breathe in this position


GOT  SOME !

3 Rounds

Run 400 meters

20 Toes to Bars

*Run about about 5k pace / effort. Focus on transitioning quickly into TTB.


EVERYONE !!

WOD 15 min cap

3 Rounds for Time: -Row 30 /25 calories - Lunge 24 @ 95/65 lbs

-Rest 1 minute between each round

Round 1 = Front Rack

Round 2 = Back Rack

Round 3 = OHL

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