WORKOUT OF THE DAY – 9/28/17

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Comments are off Sep 27, 2017 WOD

Thursday, September 28th 2017

1. Strength
Strict Press
A. 3×10 @70%
B. 4×5 @80%
C. 5×3 @90%
D. 1RM

2. Conditioning
100 DU/200 SU
75 Sit-ups
50 KBs (53/35)
25 OHS (135/95)
OLY Class @ 630PM

Junk yard dog
Burgener warm up
Skill transfer exercises

1. Hang clean: 60%x3, 65%x3, 70%x3, 75%x3 80%x3
2. Rack jerks behind neck: take bar from rack like a back squat using a clean grip: 60%x3, 65%x3, 70%x2 ,75%x2, 80%x1, 85%x1, 90%x1
3. Clean pulls: 90% 2×3, 95% 2×3, 100%x3
4. Front squat: 80%x3, 83%x3, 85% 2×3. 88% 2×2
5. Good mornings: 3 x 5 reps. Use weight go to approximately 45 degree angle
6. T2B 3×10
7. DB snatch + ohs + sotts press + Turkish get up + sotts press + stand x 3 sets. Go up in weight each set