March 4, 2013
3-5-2013
Level 1:
Warmup: MSCFWU
Skill: clean technique then 3-5 sets with weight
WOD: for time
21 power cleans (95/65) focus on good tech
500 m row
15 power cleans
500 m row
9 power cleans
500 m row
____________________________
Level 2:
Warm Up: Row 400m
Snatch Drills
Strength: Snatch
2-2-2-2-1-1-1
(65%-70%-75%-80%-85%-85%-90%)
WOD: For Time
3 Rounds
10 Snatches (95/65)
20 Hand Release Push Ups
30 Double Unders (3to1 singles)
Group Times:
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
9:30 AM - Level 1
Noon - Level 2
4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 2
7:00 PM - Level 1
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