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OBCF WoD 08.31.2016

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Warm Up

Super Squat Opener x 1 min/side (https://youtu.be/JPtHI-osPwk?t=30s)
Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s)
2 Rounds of Burgener Warm Up:
* Focus on keeping the bar close.
Down & Finish x 3 reps
Elbows High & Outside x 3 reps
Muscle Snatch x 3 reps
Snatch Land @ 2″ & ride to the bottom
Snatch Land @ 4″ & ride to the bottom
Snatch Land @ 6″ & ride to the bottom
Snatch Drops x 3

Strength/Skill

Snatch and Clean and Jerk Progression
With a Running Clock
EMOM x 6 – 1 Power Snatch @ 90%
Rest 4 Min
EMOM x 6 Р1 Clean and Jerks @ 90%
Rest 4 Min
At the 20 Min Mark
Death By HSPU

 

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