WORKOUT OF THE DAY – 12/5/17

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Comments are off Dec 4, 2017 WOD

Tuesday, December 5th 2017

1. Snatch
EMOM x 8:
Hang Power Snatch + Power Snatch (70% across)

2. Overhead Squat
EMOM x 8:
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom

3. Conditioning
AMRAP x 8:
Wallballs (20/14)
*15 Abmat sit-ups after each break

OLY CLASS @ 1830

1. 2 position cleans: mid-thigh, floor. 55%x1+1, 60%x1+1, 65%x1+1, 70%x1+1×3
2. Clean tempo pulls; 10 sec to get to top, 10 sec to return to floor. 6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. Go back the same way. That is 1 rep and 1 set. Perform 4 sets.
3. Front squat + jerk: 5 sets x 2 front squat+1 increase weight each set. (2 fs plus 1 jerk) 5 sets.
4. Good Morning: 3 x 10
5. Sit ups x 100 reps.