WORKOUT OF THE DAY – 11/14/17

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Comments are off Nov 13, 2017 WOD

Tuesday, November 14th 2017

1. Barbell Conditioning
EMOMx8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105) (115/85)

2. Conditioning
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie Bike in time remaining
rest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Bike in time remaining
rest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike in time remaining

OLY CLASS @ 1830

Junk yard dog
Burgener warm up
Skill transfer exercises

1. 3 position snatches: high hang, mid-thigh, floor. Warm up accordingly. 50%x1+1+1, 55%x1+1+1, 60%x1+1+1, 65%x1+1+1 x 3 sets
2. Snatch tempo pause pulls; pause 2 seconds 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. Snatch push press: 5 x 5 increase weight each set.
4. KB snatch + OHS + Sotts press + Turkish get up + stand….2 reps each hand x 3 sets.
5. Good Mornings: 3 x 10.
6. Sit ups x 100 reps.