11.20.2018

SWOD
8 Sets:
1 Tempo Power Snatch

From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.

Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.

Sets #1+2+3 – 60%
Sets #4+5+6 – 65%
Sets #7+8 – 70%

WOD
30-25-20-15-10:

Kettlebell Swings (53/35)

After Each Set:
14/10 Calorie Assault Bike
200 Meter Run

Spartan WOD
Same as above but instead of the 200 Meter Run, do a 400 Meter Burden Carry with med ball 20/14

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