WOD Wednesday, September 30, 2015

REMINDERS:

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

WARM-UP

5 K2E

5 Wall Walks

5 Snatch

5 Squat Cleans

200m Run

STRENGTH

EMOM x 10

E: 10 TTB

O: 10 Hard-Release Push-Up

WOD

AMRAP

7 min Cap

1 Snatch (185/105)

2 Clean/Jerk

3 Front Squat

4 MUs

BARBELL CLUB WORK

1. BARSKI CLEANS: all from the hang position (launch) no straps.  65%x3, 70%x3, 75%x3, 70%x3, 75%x3x2, 65%x3

2. rack jerks behind neck: get to your heaviest weight in 5 reps.

3. clean speed pulls: (chest upright) 85%x3, 90%x3, 92%x3.  you can use straps.  drive full foot, finish, pull body down…but keep a very straight chest when pulling down.

4. pull ups (strict) 25 total.  (i love strict pull ups, so get use to them)

5. 50 toes to bar…..or 100 knee ups to chest.