WORKOUT OF THE DAY – 9/16/17

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Comments are off Sep 15, 2017 WOD

Saturday, September 16th 2017

1.Conditioning
21-15-9:
Snatches, 135/95
Sit-ups
Directly into:
21-15-9:
Clean & Jerks, 135/95
Bar Muscle-ups/Pull-ups
Directly into:
21-15-9:
Bar Facing Burpees
TTB
OLY Class @ 1100

Junk yard dog
Burgener warm up
Skill transfer exercises

1.Cleans+Jerk: 1 clean from hang, 1 clean from floor+jerk. X 5 sets. Use@60%, 65%, 70%, 75%, 80%
2.Clean pulls: slow to end of first pull then explode: 90%x3, 95%x3, 100%x3x2
3.Front Squat: 75%x3, 80%x3, 83%x3, 85%x3x2
4.Good Mornings: 3 x 5 reps
5.Toes to bar x 10 reps x 3 sets.
6.1 DB snatch+ohs+sotts press+turkish get up+sotts press+stand, switch hands and repeat, this is one set. Do 3 sets and go up in weight each set