WORKOUT OF THE DAY – 4/7/18

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Comments are off Apr 6, 2018 WOD

Saturday, April 7th 2018

1. Conditioning
Teams of 3
AMRAP 25:
150/120 Calorie Bike
75 Thrusters (95/65)
15 Strict Pull-ups
150/120 Calorie Bike
75 Power Snatches (115/80)
15 Strict Pull-ups
150/120 Calorie Bike
75 Clean and Jerks (135/95)
15 Strict Pull-ups

OLY Class @ 11am
1. Strict muscle snatch + snatch grip strict press from behind the neck + pause OHS (3 sec pause) + tall snatch+ Zotts press: (3+3+2+2+3) x 3
2. Pause snatch balance + pause OHS (2+1) x 3, (1+1) x3. Work up in weight through the 6 sets. Pause for 3 seconds in the bottom of the snatch balance and the overhead squat.
3. Pausing snatch: 2×3, 2×2, and 3×1. Pause for 3 seconds in the bottom of each snatch. Work up in weight each set.
4. Pausing front squat: 5×3. Choose a medium-medium heavy weight and hit for all 5 sets
5. Side plank hold x 45 sec each side