Tuesday, September 19th 2017
1.Skills
Double Unders (15 min)
Choose one of the following:
A. 1-2-3-4-5-4-3-2-1
B. 2-4-6-8-10-8-6-4-2
C. 5-10-15-20-25-20-15-10-5
D. 10-20-30-40-50-40-30-20-10
E. 20-40-60-80-100-80-60-40-20
2.Conditioning
5 RFT
10 Power Snatches (95/65)
10 Box Jump Overs (24/20″)
OLY Class @ 630PM
Junk yard dog
Burgener warm up
Skill transfer exercises
1.Muscle snatch from floor: 3 sets x 3 reps. Keep bar close with strong turnover
2.Snatch high pulls: 3 x 3 reps. use 40%x3, 45%x3, 50%x3
3.Power snatch+snatch: 1+1 x 5 sets. Take % off best power snatch: 60%, 65%, 70%, 75%, 80%.
4.Clean high pull+power clean+clean and jerk: 1+1+1+1 x 5 sets. take % off best power clean: 60%, 65%, 70%, 75%, 80%
5.Strict pull ups x 50
6.Barbell curls: 50 reps