WORKOUT OF THE DAY – 9/12/17

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Comments are off Sep 11, 2017 WOD

Tuesday, September 12th 2017

1.Conditioning
AMRAP x 17
20 DU
10 OHS (115/80)
5 HSPU

2.Midline
5 Super Sets:
18 Hollow Rocks
18 Superman
OLY Class @ 630PM

Junk yard dog
Burgener warm up
Skill transfer exercises

1.Snatch high pull+snatch: 1+1 x 4 sets
2.Snatch: 1, 1, 1, 1, 1 go up in weight each set (no misses) 90 sec rest between sets.
3.Clean and jerk: 2+2, 1+1, 1+1, 1+1, 1+1, 1+1 (no misses) 90 sect rest between sets.
4.Front squats: 75%X3, 80%x3, 85%x3, 88%x2, 90%x2, 95%x1, 80%x3x3
5.Sit ups x 25 reps with heavier weight behind head
6.Strict pull ups x 25