WORKOUT OF THE DAY – 8/24/17

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Comments are off Aug 23, 2017 WOD

Thursday, August 24th 2017

1.Strength
Back Squat
1RM (20 min)

2.Conditioning
4 Rounds:
21 Sit-Ups
18 Thrusters (75/55)
15 KB Swings (53/35)
12 HRPU

 

OLY Class @ 1830

Junk yard dog
Burgener warm up
Skill transfer exercises

1.Slow tempo clean pull to high hang: take 10 sec to get to high hang. Then: high hang clean x 1+hang clean x 1 +clean from floor +jerk x 1: (1+1+1+1) x 5 sets. Take up the weight each set. But keep the technique perfect.
2.Front squat: 3 @ 70%, 3 @ 75%, 3 @ 80%
3.Good mornings: 3 x 5
4.Toes to bar 3 x 10
5.DB snatch + OHS + Sotts press + Turkish get up + Sotts press + stand, switch hands and repeat….this is one set. Do 3 sets. (go up in weight each set)