WORKOUT OF THE DAY – 11/30/17

By

Comments are off Nov 29, 2017 WOD

Thursday, November 30th 2017

1. Snatch
Hang Power Snatch
3×3 @ 70%

2. Overhead Squat
3×3 @ 70%

3. Conditioning
For Time:
21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Bar Over Burpees

OLY CLASS @ 1830

Junk yard dog
Burgener warm up
Skill transfer exercises

1. Front squat: work up to 68% 10 sets x 3 reps.
2. Back squat: work up to 68% 3 sets x 3 reps.
3. Military press: 5 x 5. Work up in weight each set.
4. Good mornings: 3 x 10….no weight but hold body parallel for 2 sec count each rep.