WOD Thursday, October 08, 2015

REMINDERS:

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

Barbell for Boobs- 10/31, and a $25 donation gets you a t-shirt. Sign-up at front desk. (orders due 10/15)

Yoga with Nicole today at 8:30pm

WARM-UP

5 Hip 2 Bar

5 Push Press

5 Squat Cleans

Spiderman Stretch

5 Med Ball Cleans

STRENGTH

EMOM x 7min

5 Snatch

Grip Push Press

WOD

2min AMRAP

2 Squat Clean

2 Push Jerk

-2min Rest-

3min AMRAP

3 Squat Clean

3 Push Jerk

-1min Rest-

1min Max MU/BMU/PU/RR

BARBELL CLUB WORK

1. power snatch+snatch: work up to (70%x1+1, 75%x1+1, 80%x1+1)3

2. power clean+clean: same as snatch

3. snatch balance: work up to a weight that is heavier than your snatch if you can.  no more than 5 singles.

4. front squat: 1, 1, 1, 1…….heavy!!!  after all this work it may not be heavy as in % of 1 rm.  BUT HEAVY!