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Saturday 6/21/14

June 21, 2014
A.
Santch Complex 2
On The Minute For 8 Minutes
1 Snatch Balance
1 Squat Snatch From Above The Knees
1 Overhead Squat

The Focus Here Is Precision and Speed, Not Loading. Like the Jerks we have done feel where corrections can be made and strive for improved timing, positions and quality of movement.

B.
18-15-12-9-6-3
Power Snatches 75/50
Burpees Over The Bar
Knees To Elbows
No steping over the bar on the burpees, both feet leave the ground at the same time.

C.
Not For Time Break These Up Any Way You Like. 
30 Hollow Body Hips To Rings
30 5 Count Dip Negatives To Hollow Body Row Negative*
*Start With The Arms Locked In The Top Of A Dip and Descend To The Bottom Of The Dip. Trace The Rings To The Chest And Lower To The Bottom Of A Ring Row. This Should Take You 5 Seconds Per Rep On A 1000 Count Tempo. Its Fine If Your Feet Are On The Ground In The Row Negative.

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  1. Christopher Judkins Reply

    A) Done. Worked with 75# today, loving the snatch complex feels like it’s helping my mechanics a lot especially falling underneath the bar.
    B) 14:30rx
    C) Check!

    Was so excited for this one and this whole week has been great, keep em coming Mark!

  2. mason Reply

    Just stayed at 35# to work on the speed of the snatch balance. Felt a bit faster .
    21:33 wod
    Finally finished part c after the 12:30. Shoulders are tight. Need to do alot of mobility tomorrow.
    Good work everyone this week.

  3. Mark Lee Reply

    A.115-135 felt good , made some corrections and looking forward to more oly lifting!
    B. 10:29 chasing Alan the whole time!
    C. Complete

  4. Allan Fleck Reply

    A. 95# done felt better towards the end.
    B.12:30 ?? I think?
    C. Done. I feel as if this is going to be a huge help towards stringing muscle ups.
    as always a lot of fun!

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