WORKOUT OF THE DAY – 9/30/17

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Comments are off Sep 29, 2017 WOD

Saturday, September 30th 2017

1.Conditioning

AMRAP x 25 (Teams)
REPS: 3-6-9-12-15…

Ascending ladder of:
3 Alternating Kettlebell swing/snatch (53/35)
3 Handstand Push-Ups
3 Box Jumps (24/20)
6 Alternating Kettlebell swing/snatch
6 Handstand Push-Ups
6 Box Jumps (24/20)
9 Alternating Kettlebell wing/snatch
9 Handstand Push-Ups
9 Box Jumps (24/20)
And so on…
OLY Class @ 1100

Junk yard dog
Burgener warm up
Skill transfer exercises

1. Muscle snatch from floor: 3×3 reps
2. Snatch high pulls 3×3. Use 40%x3, 45%x3, 50%x3
3. Power snatch + OHS. 1+3 x 5 sets. Take % of best power snatch: 60%, 65%, 70%, 75%, 80%
4. Clean high pull + power clean + front squat + 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. Bar bell curls x 50 reps