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Tuesday September 19th

18
Sep

Tuesday September 19th

Warm Up-
50 airsquats
40 Calories on a rower
25 push ups
Go in any order

Strength
Back Squats
two sets of empty bar warm up
two sets of gradually increasing weights that are still light.. you are still warming up
THEN
first working set
5,5,5,5,5 – No percentages, keep adding weight, get comfortable with being uncomfortable.

Wod
21 Snatches (squat) 95/65
4 rope climbs (9 rope pulls)
15 Snatches 95/65
3 rope climbs (7 rope pulls)
9 Snatches 95/65
2 Rope climbs (6 rope pulls)
-Immediately after this work perform 25 back squats with the bar you were using… it will be a light weight for back squats but its going to burn at the end of this wod

Sub for full snatches is to power snatch, then add and overhead squat, if you cant overhead squat then just power snatch
sub for rope climbs is rope pulls

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