Saturday, November 4th 2017
1. Conditioning
AMRAP x 20
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 HSPU
OLY CLASS @ 1100
Junk yard dog
Burgener warm up
Skill transfer exercises
1. Power snatch+ohs+snatch balance no dip: 1+1+1 x 5 sets with no more than 20-30% of 1 rm.
2. Power clean+front squat+jerk: 1+1+1 x 5 sets with no more than 20-30% of 1 rm.
3. Front squat: 3, 3, 3, 3, 3. Light to medium weight.
4. Back squat: 2, 2, 2, 2, 2. Light weight.
5. Ab work. Your choice.