WORKOUT OF THE DAY – 9/9/17

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Comments are off Sep 8, 2017 WOD

Saturday, September 9th 2017

1. Conditioning
27 Hang Power Cleans (135/95) (115/75)
27 Wallballs (20/14) (14/8)
27 Sit-ups
21 Hang Power Cleans
21 Wallballs
21 Sit-ups
15 Hang Power Cleans
15 Wallballs
15 Sit-ups
9 Hang Power Cleans
9 Wallballs
9 Sit-ups

 

OLY Class @ 1100

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 med weight)
2.Snatch on the minute: 3@60% on the minute, 3@65% on the minute. 3@70% on the minute. 1@75%, 1@80%, 1@85%
3.Clean and jerk: 1+1 x 7 sets
4.Front squat: 3, 2, 1, 1, 1, 1, 1
5.Clean power shrugs: load it up, down and finish 3+3 (dip and shrug, go heavy, more than you clean) x 5 sets (use straps if you have them)
6.Strict press 5 x 5