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programming -

A. Snatch Primer2 rounds*"drop" bar as needed*Add a small amount of weight, maybe 5 lbs.B. Snatch High Pulls3-3-3-3-3-3*Attempt to increase weight each set, even if only a couple poundsc. Power snatch 3-3-3-2-2-2-1-1-1-…*Gradually increase weightD. Snatch Balance6 x 3

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ob day 2, ob-2, oly day 2, programming -

OB-2

Panda WOD

12 Min AMRAP 

Core Work

 

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day 1, ob-1, ob1, oly day 1, programming -

A. Snatch Primer. 2 rounds*"drop" bar as needed NOTE: Never drop an empty bar.  Link to Primer Video B. Hang power snatch Work up to a heavy triple C. Back squat4 x 8*Same weight all sets. *Remember for this cycle we are going off feel. At eight reps, the weight should be moving quickly but still feeling moderately heavy.  D1. For quality50 pull-ups in as few sets as possible*Super-set as neededD2. 100 v-ups in as few sets as possible

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programming, rowing, test -

Bad Wolf Beep Test Complete 100m row *Test is done once you do not hit the distance in the allotted time. Level 1 = 1 minLevel 2 = :55Level 3 = :50Level 4 = :45Level 5 = :40Level 6 = :38Level 7 = :36Level 8 = :34Level 9 = :32Level 10 = :30Level 11 = :29Level 12 = :28Level 13 = :27Level 14 = :26Level 15 = :25Level 16 = :24Level 17 = :23Level 18 = :22Level 19 = :21Level 20 = :20Level 21 = :19…continue by -1 second.   This is the Bad Wolf take on the well established beep from...

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