WORKOUT OF THE DAY – 1/16/18

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Comments are off Jan 15, 2018 WOD

Tuesday, January 16th 2018

1. Strength
Front Squat
A. 3×10 @70%
B. 4×5 @80%
C. 5×3 @90%
D. 1RM

2. Conditioning
AMRAP 20:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

OLY Class @ 7pm

1. 2 position snatches: mid-thigh & floor. Warm up accordingly. 65%x1+1, 70%x1+1, 75%x1+1, 80%x1+1×3 sets
2. Snatch tempo pulls; take 10 secs to go up and another 10 secs to come down. 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 3 sets.
3. Snatch push press + OHS: 1+3 reps x 4 sets increase weight each set.
4. Sit ups x 50 reps.