Saturday 120804

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Olympic
snatch: 3 attempts at max for the day, then, 4 x 1 @ 85% of max
clean: 3 attempts at max for the day, then, 4 x 1 @ 85% of max

Conditioning A
EMOM for 31 minutes, alternating between
8 thrusters @ 155/105# within 30 seconds
6 rope climbs @ 15′ within 30 seconds
11 box jumps @ 30/24″ within 30 seconds
ME 10 m/y dumbbell shuttle carry @ 25/15# within 30 seconds

Note: Compare to 31 Heroes WOD.

If you fatigue to the point of not being able to complete the prescribed number of reps within 30 seconds, then do as many reps as possible. If you can not complete at least one rope climb safely within the 30 seconds, scale to rope pulls from floor. Box jumps are full extension on top of box and step down. No rebounding.


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One Response to Saturday 120804

  1. Ayo J. says:

    Snatch PR: 235# Jumped to 245# and attempted it 4x which totally smoked me… Need to be more patient and stick to the plan.
    Clean: Finished with 295# anf failed 305# 2x…. Thats 15, 20# off my PR. I guess I’m in too much of a hurry to get back to old form, pre injury. Need to accept that it will take some time as long as I continue to work on my technique. On the plus side, my form for the cleans felt good and controlled.

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