WORKOUT OF THE DAY – 9/5/17

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Comments are off Sep 4, 2017 WOD

Tuesday, September 5th 2017

1.Strength
Front Squat
A. 1RM, 20-minute time cap
B. 3×10 @ 70%
C. 4×5 @ 80%
D. 5×3 @ 90%

2.Conditioning 
4RFT:
15/12 Cal Bike/Row
8 Bar-Over Burpee
4 Cleans (155/105)
Rest 2:00 after each round
OLY Class @ 630pm

Junk yard dog
Burgener warm up
Skill transfer exercises

1.Three Position clean + jerk: 1 from high hang, 1 from hang, 1 from floor + jerk, 5 sets
2.Clean tempo pulls: 10 seconds up and 10 seconds down. Hit all 6 positions for 3 sets
3.Front squat: 3@75%, 3@80%, 3×5@83%
4.Good mornings: 3 x 5
5.Toes to bar 3×10
1 DB snatch+ohs+sotts press+turkish get up+sotts press+stand, switch hands and repeat. 3 sets, go up in weight each set