WORKOUT OF THE DAY – 1/9/18

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Comments are off Jan 8, 2018 WOD

Tuesday, January 9th 2018
NEW Class Times…
6am
5pm, 6pm, & 7pm (Olympic Lifting)

1. Snatch Balance
On the Minute x 7:
2 Snatch Balances
Start @ 50% of 1RM Snatch

2. Conditioning
For Time:
15-12-9
Burpees
Power Snatch (95/65)
directly into…
15-12-9
Lunges
Clean and Jerks (95/65)

Olympic Lifting @ 7pm

1. 3 position snatches: high hang, mid-thigh, & floor. Warm up accordingly. 60%x1+1+1, 65%x1+1+1, 70%x1+1+1, 75%x1+1+1 x 3 sets
2. Snatch tempo pause pulls; pause 2 secs at each position. 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 increase weight each set.
4. Sit ups x 100 reps.