Monday, September 10, 2018

STRENGTH/SKILL


Pre-Class Comp; 
Squat Snatch; 1.1; drop from top, 
rest 5-10 sec between singles; build; 
50, 60, 70, 80, 85%/3 sets

Class; 

A. Heavy Clean and Jerk

F: 3-5x Front Squat + 3-5x Push Press for technique
P: Squat Clean + Split Jerk [can catch power + Fsq if needed]
S: Full Squat Clean + Split Jerk


WOD


5 min AMRAP
10x Front Squat 135/95#+ 
10x Burpee + 
10x CtB Pull Up

F: 12 DB Front Squat + 12x Burpee + 12x Ring Row
P: 135/95# + CtB Pull Up
S: 185/125# + 6x Ring Muscle Up

Optional; 
Bx2-3. FBB; [Optional]
B1. 2DB Hammer Curl 3x10
B2. Banded Glute Bridge x10