WORKOUT OF THE DAY – 9/14/17

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Comments are off Sep 13, 2017 WOD

Thursday, September 14th 2017

1.Conditioning
For Time
50/35 Calorie Bike
800m Run (4 Laps)
30 KB Swings (53/35)
20 Bar-Facing Burpees

2.Core
Ab Trifecta + 30 sec Plank
OLY Class @ 630PM

Junk yard dog
Burgener warm up
Skill transfer exercises

1.Muscle snatch from floor: 3 sets x 2 reps
2.Snatch high pulls+snatch: 3 sets x 2 reps
3.2 Position snatch: 1 from hang, 1 from floor. set 1 @60%, set 2@65%, set 3 at 70%, set 4 at 75%, set 5 @80%
4.Snatch pulls: slow to the end of first pull (just above the knee) then explode. 4 sets x 3 reps at 90%x3, 95%x3, 100%x3x2 sets
5.Sotts presses out of a front squat: 1 front squat+5 sotts presses x 5 sets.
6.Good Mornings, 2 sets x 5 reps (go up in weight from last week if you can)
7.Sit ups x 50 using a 5-10lb DB behind head.