Nov 8, 2018

 

a) WARM UP:

2 rounds:

  • 10 Barbell Elbow Rotations (bar on back, rotate elbows up and down)
  • 10 Muscle Cleans
  • 10 Hang Cleans
  • 10 Eye Level Jerk Drops

 

b) Olympic work:

EVERY 90 Seconds for 10 Rounds:

  • 1 Hang Power Clean +1 Squat Clean + 1 Split Jerk (Building in weight) 

5 Minute transition to Snatch and review of Complex

EVERY 90 Seconds for 10 Rounds:

  • 1 Snatch Grip Deadlift + 1 Hang Power Snatch +1 Overhead Squat.
c) WOD:

As Many Rounds as Possible in 5 Minutes:

  • 6 Toes To Bar
  • 6 Burpee to 6-12” target

(performance: knee raises, RX+: dumbbell burpees (50/35))

 

d) Extra Oly work:

  • Sotts Press: 7 Sets of 3 Reps
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