WOD Tuesday, September 22, 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

2 MUs

5 Power Snatch

5 Hamg Squats

5 OHS

Hip Opener

Shoulder Opener

STRENGTH

20min Max Complex

Power Snatch + Hang Squat Snatch

WOD

30 Power Snatch @ 70% of Complex

* 2 Burpee MUs if dropped

BARBELL CLUB WORK

1. front squat: work up to 75%x3x10 sets.

2. back squats: 75%x3x3

3. box jumps after each back squat set.

4. reverse back extensions on glute ham bench.  try using a band or holding a db in between ankles.  3 x 10