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Barbell Club WOD, August 15, 2020

15 Aug, 2020

BB 8.15.20

Mobility and Barbell Warm Up
Hang Squat Snatch (above the knee) + Hang Squat Snatch (below the knee) + Snatch (5 sets of 1 + 1 + 1)
Perform the full Squat Snatch in a complex first from above the knee then below the knee then from the ground

Build to a medium weight in 5 sets focusing on perfect form
Snatch Pull (3 sets of 3 reps)
Perform all reps at 110% of your best Snatch
Behind The Neck Snatch Grip Push Press (4 sets of 5 reps)
Perform the Push Press movement from the back rack position with your hands in the Snatch grip position

In 4 sets build to a heavy 5 rep
Rest as needed
After each set complete 3 Box Jumps. Build to highest height you can jump for 3.
Rest as needed
Complete 3 sets of:
8 Weighted GHD Sit Ups
Rest 1 min
12/arm Side Bends
Rest 1 min

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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