Sept 2, 2017

 

a) WARM UP:

3 rounds of:

  • 10 lunges
  • 10 hollow rocks
  • 10 push ups
  • :20 sec wall stretch
b) Partner wod

In teams of 2, complete the following:

  • 400 Meter Run together
  • 100 Wall balls (20/14–>10/9’)
  • 400 Meter Run together
  • 70 Deadlifts (135/95)
  • 400 Meter Run together
  • 40 Burpee Box Jump Overs (24/20)
  • 400 Meter Run together
  • 70 Deadlifts
  • 400 Meter Run together
  • 100 Wall balls

** other than the run, partner 1 will do 5 reps, than switch to partner 2, then back til work is done

 

OLYMPIC LIFTING:

Saturday –

  • E2MOM Squat Clean
    • Set #1 – 60% of estimated 1RM CJ
    • Set #2 – 65%
    • Set #3 – 70%
    • Set #4 – 75%
    • Set #5 – 80%
    • Set #6 – 80%
    • Set #7 – 80%
  • Clean pull – 95% (of clean) x 5 sets x 2 reps
  • Snatch balance – max for day (10 mins), then; 75% of that x 2 x 3

Sunday –

  • Snatch complex – Pull + 2 Power Snatches + 1 Full Snatch (6 sets – increasing each round)
  • Clean & jerk with pause at jerk catch for 3 secs (10 sets – increasing each round)

 

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