WOD Thursday, September 3, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

Band Shoulder Opener

5 Hang Squat Cleans

5 Jerk (Push) Backrack

2 BMUs

10 Lat Box Jumps

STRENGTH

E2MOM x 16min

Heavy Complex

Not Max

1 Clean + 1 Hang Squat Clean + 1 F. Squat + 1 Jerk

WOD

10min Cap

5 BMUs

5 Box Jumps (30"/24")

5 Squat Cleans (155/105)

BARBELL CLUB WORK

1. snatch: work up to 70%x1x5 (easy day)

2. clean and jerk: work up to 65%x1+1×5 sets.

3. roll out and work on mobility.