misFit Headquarters: WOD #3

When the affiliate is fully functional we will have OLY classes. If you stick with them you will learn to move under the bar and set clean and snatch PR's from the full squat position.

WOD

Strength

Continue on spreadsheet. If that means finding a 1RM to put into your spreadsheet, please do. The next round of programming will have a better outline of the strength stuff for you guys, but in the meantime get yourself acquainted and ready to get strong.

MetCon:

10x5 *Touch and go clean and jerk

Rest 90 seconds between sets

*12 1.5pood KB swing penalty for breaking the touch and go during a set

Coaches Notes

For some people who are just starting, or get confused by all of this back and forth stuff: clean always means squat clean from the ground. Adding the word power turns it into a power clean and adding the word hang means either hang power or squat cleans (not from the ground).

Touch and go: Very similar to unbroken, but since you are going from the ground it means you go right back up with it, without bouncing, when it touches the ground.

Your score is the highest and lowest weights you used combined. Penalized sets need to be finished to avoid multiple penalties in one set, but will not count towards your score.

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