Adam T
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Pic: Angela Clancy

 WoD: "It's A Trap!!"

[A]: Power Snatch

In 10 Minutes build to a "Heavy-Single for the day"

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[B]: Complete As Many Rounds As Possible in 7 Minutes

of:

7 Power Cleans

3 Power Snatch

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M: 52.5 kg --- | --- W: 35 kg

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• Two pieces to the pie today (#Variance)
• First lets chat about the AMRAP. 7 Mins is a spicy spicy time zone in which to workout in. Not short enough to sprint but also not long enough to pace. You have to find the middle ground and make it work. What does this usually mean? It means it's uncomfortable, very uncomfortable!!
• Basically, if you aren't lying on the floor afterward wondering what just happened to you then you probably didn't hit it hard enough (or you chose to back off and avoid the discomfort). We want you to choose a weight that the first 2-3 rounds will stay unbroken. Then after that, if you're breathing very heavily you will chip away in small doses for the remainder.
• To help you decide on what weight to chose we will hit some heavy power snatches beforehand. Why work the snatch over the clean? Well today we want you to be confident in that AMRAP and the snatch is the slightly more complex of the two lifts so lets get that confidence built up!
• When we ask you to find a "Heavy-Single for the day" we are meaning that you are to find whatever load you can with keeping within the parameters of the technique. That you nail each lift along the way. Failure to do so in either of those and we are done for the day because we went chasing a number & not the form! Do all this within the specified time and be happy with what you can produce. We aren't looking to smash 1RMs here.
• Fine way to end the working week and to lead us into our annual hit out at "Murph" tomorrow!! Can't wait!!
• Stay humble. Work hard. Be happy.
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post your best lift in the P-Snatch & then your Number of ROUNDS on Beyond The Whiteboard