WORKOUT OF THE DAY – 9/21/17

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Comments are off Sep 20, 2017 WOD

Thursday, September 21st 2017

1. Conditioning
“Daniel”
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups

OLY Class @ 630PM

Junk yard dog
Burgener warm up
Skill transfer exercises

1. Muscle snatch + snatch high pull + snatch: 1+1+1 x 5 sets. Work up to a medium weight.
2. Snatch on the minute: 65% 1×5 on the minute. 70% 1×5 on the minute. 75% 1×5 on the minute, (80%x1, 85%x1, 88%x1)3 rounds.
3. Clean and jerk: 65% 1+1×5 on the minute. 70% 1+1×5 on the minute. 75% 1+1×5 on the minute, (80%x1, 85%x1, 88%x1)3 rounds.
4. Front squat: 80% 3×5
5. Clean power shrugs: take weight off rack. Use straps if you have them. Load it up (more than you clean), down and finish 5×3
6. Military press 5×5
7. Toes to bar 2×15