Skill:  Pistol Variations and establishment for WOD

Strength:  Snatch work 10 Min EMOTM

  • Hang Power Snatch (Beginner)
  • Hang Squat (Advanced)

W.O.D  Variations

Elite:  12-9-6 (No Scaling)

  • Hang Squat Snatch 145/115
  • 12 (6L/6R) Pistols 

RX:  15-12-9 (Scale weight and Pistols 95/75, Ball)

  • Hang Power Snatch 115/85
  • 12 (6L/6R) Pistols

Scaled:  21-15-9 (Scale anything needed)

  • Hang Power Snatches 75/55
  • 12 (6L/6R) Pistols

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OLY Group:

  • Hang Snatch:  70% x 3 (4)
  • Jerk: 78% x 3 (3), 81% x 3 (2)
  • Clean Pull: 100% x 3 (5)
  • Back Squat: 86% x 4 (5)

 

 

 

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