Tuesday, November 28th 2017

1. Bear Complex
5 Rounds for Load

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Complete 7 Unbroken Sets of this Complex

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Penalty…if you set the bar down during the round, 2 burpees each time

OLY CLASS @ 1830

Junk yard dog
Burgener warm up
Skill transfer exercises

1. 2 position snatches: mid-thigh, floor. Warm up accordingly. 50%x1+1, 55%x1+1, 60%x1+1, 65%x1+1, 75%x1+1×3 sets.
2. Snatch tempo pulls; 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, 4, 3, 3, 2 increase weight each set.
4. Good Mornings: 3 x 10
5. Sit ups x 100 reps.