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Wednesday January 18, 2023


Work up to 82% power snatch

Emom 8

1 squat snatch @75-80

WOD 15 min cap

48/40 cal row

24 kipping HSPU

12 bar mups or 36 CTB

We worked our power snatch on Monday with a volume focused approach. Working up to 82% of our power snatch here with a focus on quality. Our single snatches are of the full squat flavour and also come with a focus on quality.

The goal for our METCON is to pace the row as well as the handstand push-ups, or our scaled variations of these movements, to maximize the final upper body pulling at the end. There's a 15 minute cap on this workout, so we'll have to push ourselves.

Sleep well folks.


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