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Seven rounds of:

35 Double-unders

1 Squat Snatch

Make one snatch attempt per round.

Joe D. 5:45, 1085lbs

Post time and total of all successful snatches to comments. Do not count missed reps.


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Check out the updates in the Athlete Profile Section!

The past week of creating your own warm up was not for everyone, but it was exactly what certain people needed.  We encourage you to continue with your individualized warm ups, as this is one of the best ways to develop your weaknesses and achieve your fitness goals.  For instance, many people could benefit from jumping rope every day!  As you peruse the Athlete Profiles, you will notice that the double under is referenced quite often.  Funny how this particular movement is placed half in the “Favorite Movement” section and half in the “Least Favorite Movement” section!  The Squat Snatch was not referenced much at all, although it is one of the most challenging movements in our arsenal.  Even if you are practicing these movements daily, change will not occur overnight.  So what do you do on a day like today if you are not very good at Double-unders and you cannot perform the Snatch with a heavy load?  The answer lies in our definition of fitness and the ten general physcial skills.

We want to increase our capacity across broad modal domains, so we cannot just excuse ourselves from the workout.  We need to address those weaknesses that are holding us back.  For today’s wod the problem may be flexibility, coordination, agility, speed or any of the other skills.   Whatever the issue, we need to put our ego aside and be ok with not doing the workout anywhere near prescribed.  The Mainsite workouts are meant to exceed the capacities of the most elite athletes.  Learning to scale and using the proper progression takes patience and experience.

Introducing the next two week intensive…Learning to scale for skill development and optimal intensity.

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