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Daily Workout WOD, August 14, 2020

14 Aug, 2020

8.14.20

Metcon
1 min/side Hip/Knee External Rotation on box

Then complete 2 sets of:
8/side OH Plate Reverse Lunges – stretch bottom
6/side Front Rack Box Step Ups (weighted)

Back Squat (In 20 min window: 4-3-2-2-3-4 (T20X1))
Work up to your best 2RM for the day. NO BELTs!
Ensure to use a legit 2 sec on the decent.
After this set, try to keep the same weight or 5-10lbs less and hit 3 reps. Then 4 reps.
Try to stay as close as possible to your best 2RM and more than your previous 3 rep and 4 rep.
Basically, your first 4-3 are like «primer sets » so they are not as heavy as possible.
The very last 2-3-4 is your FOCUS!
Metcon
Handstand Skill Work

EMOM x 6 mins:
1. 30 sec Tripod Tuck to Straight Leg
2. 30 sec Wall Facing Handstand Hold or Shoulder Taps

Scale to box Shoulder Taps if needed
Metcon (Time)
30-20-10
Kipping HSPUs
T2B
Box Jump Overs (24/20)

Time Cap: 12 mins
Metcon
POST-TRAINING STRETCH
1 min/side Pec Stretch on Post
Metcon
Optional Extra Work

Complete 3 sets of:
3 Snatch Lift Offs from deficit with a 3 sec pause at knees
(work with 110% of your 1RM, NO STRAPS!)

EMOM x 12 mins:
1 Squat Snatch at 80-90% of 1RM

Start at 60% – increase to 80-90% at minute 5 and keep the same % all the way through.
Get reps in the bank.
Don’t try to PR today!

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