WOD Thursday, September 10, 2015

REMINDERS:

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

WARM-UP

Hip Opener

10 Air Squats

10 Squat Cleans

10 Hanging Shrugs

Sumo Wall Sit

STRENGTH

30min
5,3,3,3,1,1,1.....

1 Rep Max Back Squat

WOD

"Death by Squat Clean"

Min 1- 1 (135/105)

Min 2- 2

Min3-3
If make the 10th round only 10 reps till fail  

Min 10- 10

Min 11- 10

Min 12- 10

BARBELL CLUB WORK

1. power snatch+ohs+snatch balance: work up to 80% of best snatch.  1+1+1 x 5 sets.  rest as needed but no more than 2 minutes between sets.

2. pwr clean+front squat + jerk: work up to 80% of best clean x 1+3+1 x 5 sets.

3. ab work…..your choice.