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Week of 08/09/21

Closing Ceremonies

With the Olympics coming to a close, we thought it was perfect timing for us to pick up the Olympic weightlifting torch and begin our snatch strength cycle! In this cycle we will test our 1 rep max snatch, power snatch, and thruster. Our strength day will be the deadlift and snatch.

I know you’re all sad to see deload week come to a close, but don’t worry … it will be back in 8 weeks. Until we meet again…

SKILL
core work

WOD
E4MOM
10 presses (50% of 1RM)
20 back-step goblet lunges (35/26)
max calorie row
… until you hit 100/85 calories

STRENGTH
thruster: 1RM (test)

WOD
5RFQ
5 deadlifts (75% of 1RM)
5 unbroken strict pull-ups

This is for quality, not time. The deadlifts do not have to be unbroken, so aim to stick to pretty close to your true 75%. The strict pull-ups should be the most challenging variation of a pull-up you can succeed with.

STRENGTH
deadlift: 5×10 @ 50% of 1RM
then
snatch: 1RM (test)

SKILL
double unders and toes-to-bars

WOD
10 to 1 burpee box jump overs (24/20)
1 to 10 push presses (50% of 1RM)

Friday the 13th! ?

STRENGTH
power snatch: 1RM (test)

WOD
12min AMRAP
7 toes-to-bars
7 russian swings (70/53)
7 burpees

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