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WOD 150909:
BBG
4X3 T&G Power Snatches @ 80% of 3rm – rest 90 sec. between sets
Strength/Skill
1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 4X3@70% – based on 1rm Front Squat, rest 90 sec.
1b) 4X1:00 Max Freestanding HS Hold – rest 90 sec.
Conditioning
12:00 AMRAP of:
3 Rope Climbs 15′
100′ Overhead Walking Lunges 95/65#
12 Hang Snatches (anyhow) 95/65#
Bbg: 125
Strength: 1a) off 265
1b) 5×5 GHD Raise
BBG:
4×3@135
Strength/Skill:
1a) Done @ 225
1b) Done….Freestanding HS holds are hard
Conditioning: Did main site 5:30rx
BBG
4X3 T&G Power Snatches @ 80%: Off 225. 165 across
Strength/Skill
1a)275 across.
1b) 4X1:00 Max Freestanding HS Hold – done
Conditioning: 12:00 AMRAP of – 3 rds + 3, finished 4th rod
3 Rope Climbs 15′
100′ Overhead Walking Lunges 95#
12 Hang Snatches (anyhow) 95