WOD Monday, September 21, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Plainfield Homecoming Parade- 9/26, talk to Coach Sandy

WARM-UP

Clean/Skill

Jerk Footwork 

5 Push Jerk

5 Split Jerk (BR) 

10 Med Ball Clean/Slam

10 Air Squats

STRENGTH

EMOM x 8min

Odd: 1 Tire Flip or Keg

Even: 

1 Strict Press

1 Push Press

1 Push Jerk

1 Split Jerk

WOD

20min Clock

2 Rounds

29 Squats

200m Run

29 Burpees

200m Run

29 Jump Lunges

200m Run

29 Push-Ups

200m Run

AMRAP Clean/Jerk (135/95) Remaming Time

BARBELL CLUB WORK

1. 2 position snatch: 1st rep from floor, 2nd rep from hang,  work up to  ( 70%X1+1, 75%X1+1, 80%x1+1)3   that is 3 waves.  remember to: drive thru your feet and legs….strong legs, FINISH AND pull your body down and around bar!!

2. snatch deadlifts: same set up as snatch.  deadlift to launch, to down position, to high hang.  no stopping or pausing.  90%x3, 95%x3, 100%x3  you can use straps.

3. snatch push press: 5, 4, 3, 3, 3.  you select the weight.

4. pull ups (strict) 25 total.

5. sit ups 100 or if you have the EVIL WHEEL do 50 of those.