Saturday, October 28th 2017
REPS: 200-60-40-20-200
MOVEMENTS: Double Unders, Power Cleans, Lunges, Shoulder to Overhead
200 Double Unders
60 Power Cleans (135/95)
40 Front Rack Lunges (135/95)
20 Shoulder to Overhead (135/95)
200 Double Unders
Details:
Double Unders – Must switch every 50, while partner holds barbell in front rack.
Power Cleans – Must alternate every 10 reps
Front Rack Lunges – Must alternate every 10 reps, Lunges must be forward moving. You cannot step backwards.
Shoulder to Overhead – Must alternate every 10 reps
Double Unders – Must switch every 50, while partner holds barbell in front rack.
OLY CLASS @ 1100
Junk yard dog
Burgener warm up
Skill transfer exercises
1. Snatch
1@ 75%, 2 @80% (from last Saturday)
2. Clean and jerk
Same as snatch
3. Front squat
3, 2, 1, 1, 1,
4. Good mornings
2 sets of 7