October 24, 2018
STRENGTH: Rotating EMOM for 15 minutes (5 rounds of each)
1) Power clean x 3 reps
2) Split jerk x 2 reps
3) HIGH box jumps x 4-6
WOD: 3 rounds for time,
10 x ground to overhead
200 m sprint
OLYMPIC LIFTING
Warm Up: Junk Yard DOG! + Burgener Drill (coach led)
STRENGTH: A) Cluster training w/the Snatch
6 x (1-1-1) w/20 sec rest between subsets, 2 minute recovery between sets @ 90% of 1 RM
B) 2 x 10 overhead squats @ maintenance weight
WOD: 7 minute AMRAP
3 x hang power snatch
12 x sit ups
24 x double unders
