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Team Marston

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WOD

1.9.21

Warmup (No Measure)

2 Rounds
10 x 30' Shuttle Sprints
10 Slow PVC Tall Muscle Snatches w/0:05 Pause in Receiving
10 Cossack Squats (5R5L)
10 Front Rack Protraction Strength Holds (0:05 Each Rep)
10 Slow Squat Jumps

Snatch Work (No Measure)

Triple Pause Squat Snatch
15:00 to work to a heavy single
Pause 1" off the ground, at the the top of the knees, & right before opening to the power position.

Clean Work (No Measure)

1 Power Clean + 2 Front Squats
15:00 to work to a heavy complex.

Jerk Work (No Measure)

10:00 EMOM
1 Strict Press w/0:03 Descent + 1 Split Jerk @ 65-70% 1RM Strict Press

Team Marston (Time)

20 Total RFT
1 Deadlift (315/220)
10 T2B
15 Bar Facing Burpees
Partners will have the option to alternate movements or full rounds..
30:00 Time Cap

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Saturday, January 09, 2021