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December 15, 2012

1) Dynamic Effort Back Squat:
10 sets x 2 reps @ 60% latest 1 RM.
Complete each set on the minute.

2) Snatch Balance:
3 sets x 2 reps
work up to a heavy weight and use the same weight for all sets
rest 2 min b/t sets

3) On the min for 20 min complete:
On the even minutes, 2 x power cleans (75 – 85% 1RM clean).
On the odd minutes, choose one of the following that is your biggest weakness:
1 x rope climb
8 x ring dips
15 sec L Sit

4) On the min for 5 min complete either
4 x overhead squats (155/85lbs)
or
10 toes to bar
(choose your biggest weakness)

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2 thoughts on “December 15, 2012

  1. Dynamic squat: used 210 lbs
    Snatch balance: used 145 lbs (felt better than last week)
    20 minute wod: used 225 lbs for power cleans and did rope climbs.
    Did both 5 minute wods of 155 lb ohs and ttb’s.
    Good day with a good group. Felt good throughout.
    Ready to see next weeks work

  2. Squats @ 205
    Snatch balance @ 145 (struggled with a couple of reps)
    Cleans @ 215 & 8 ring dips
    OHS (all u/b) last 2 sets were miserable
    TTB – pretty rough after the OHS

    I really enjoyed the EMOM with the cleans and dips.

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