9th January 2020

WOD WOD, January 10, 2020

Power Hour
BUSHFIRE FUNDRAISER WOD THIS SATURDAY 11th JAN – DETAILS ON FACEBOOK / EMAIL

Warm-up
Snatch Prep 101
Hang Power Snatch (Weight)
E90’s x 7 Sets

4-4-3-3-2-2-2

*Building to 80-85% PS
*No Misses
*HPC if not going overhead

Metcon (Time)
Power Couplet

7 RFT – 12 min cap

15 x WB
3 x HPS

Rx 45/30kg , 9/6kg
Rx + 52.5/35kg

Pacing?

OPTIONS:

HPS : Reduce load / HPC
WB : Reduce load / height / Goblet squat

COOL DOWN
Buddy quad smash to round out the session

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