WORKOUT OF THE DAY – 1/11/18

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Comments are off Jan 10, 2018 WOD

Thursday, January 11th 2018
NEW Class Times…
6am
5pm, 6pm, & 7pm (Olympic Lifting)

1. Clean and Jerk
On the Minute x 9 (3 Rounds)
Hang Squat Clean + Squat Clean + Jerk
Minute 1 – 76%
Minute 2 – 81%
Minute 3 – 86%
Rest 2:00
On the Minute x 3 (1 Round)
Squat Clean + Jerk
Minute 1 – 86%
Minute 2 – 88%
Minute 3 – 90%

2. Conditioning
5 Rounds:
21 Air Squats
15 Push-ups
12 Alternating Dumbbell Snatches (50/35)

Olympic Lifting @ 7pm

1. 3 position cleans: high hang, mid-thigh, floor. Warm up accordingly. 60%x1+1+1, 65%x1+1+1, 70%x1+1+1, 75%x1+1+1 x 3 sets
2. Clean tempo pause pulls; pause 2 secs at each position. 6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid-thigh, down position, explode to top with a good strong finish. Go down the same way pausing at each position. That is 1 rep and 1 set. Perform 4 sets.
3. Front squat + jerk: 5 x 3+1 increase weight each set.
4. Russian Twists x 100 reps.