WORKOUT OF THE DAY – 6/9/18

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Comments are off Jun 8, 2018 WOD

Saturday, June 9th 2018

1. Conditioning
Teams of 3:
AMRAP 25:
20/15 Calorie Row
7 Front Squats (95/65)
7 KB Swings (53/35)
Rower is always going.

OLY Class @ 11am
1. Muscle Clean + Strict Press in Split: (3+3) x 3 sets
2. Power Clean to 2” squat+ Power Clean to 4” squat+ Power Clean to 6” squat + Clean + Jerk (1+1+1+1+1) x 2 sets.
Power Clean to 4” squat + Power Clean to 6” squat + Clean+ Jerk: (1+1+1+1) x 2 sets
Power Clean to 6” squat+ Clean + Jerk: (1+1+1) x 2 sets
*Build up in weight throughout the course of the 6 sets
3. Slow Clean Deadlift at 2” deficit: 4×3 @ no straps and no hook grip
4. 3 sets:
1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps
*do a one arm strict press at the top of the sit up
Lunge into DB High Pull: x 7 each leg. (50/35#)
*stay in the jerk position through all 7 sets. Lower yourself down until your back knee touches the deck, then explode up into a db high pull. Continue up and down as you would a thruster.
Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes.