WORKOUT OF THE DAY – 9/7/17

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Comments are off Sep 6, 2017 WOD

Thursday, September 7th 2017

1.Strength
OHS 1RM (20 min)
B. 3×10 @ 70%
C. 4×5 @ 80%
D. 5×3 @ 90%

2.Conditioning
5 Rounds:
1:00 Row
1:00 Power Snatch (75/55)
1:00 Burpees
1:00 Rest


OLY Class @ 630PM

Junk yard dog
Burgener warm up
Skill transfer exercises

1.Muscle snatch from floor: 3 x 3
2.Snatch high pulls 3 x 3
3.Power snatch+snatch: 1+1 x 5 sets
4.Clean high pull+power clean+clean and jerk: 1+1+1+1 x 5 sets
5.Strict pull ups x 50 (use band as required)
6.Barbell curls x 50