Tuesday, September 15

Warm-up

Tabata Double-unders

10 GHD hip extenstions

10 GHD sit-ups

10 GHD hip-back extensions

10 GHD sit-ups

5 Low box jumps

5 Medium box jumps

5 High box jumps

10 narrow grip push-ups

10 wide grip push-ups

10 ring dips (jumping and jumping negatives okay)

Burgener warm-up clean grip PVC

Burgener Warm-up with Snatch grip PVC

Lift:

Power Snatch

3×50%, 3×65%, 3×75%

 

WOD

AMRAP 20 Minutes

3 HPC

6 Strict ring dips

9 Box jumps

 

L1-choose weight, box height, jumping ring dips,

L2&L3- 135, 95lbs; 20”/24” box

 

SoCal Oly Program:

Hang clean shrug, hang power clean, hang squat clean and jerk= 1 rep

3@50%

2@60%

3×2@70%

 

Jerk behind neck

3@60%

2@70%

3×2@80%

 

Gymnastics skills:

or QUALITY

4 ROUNDS:

 

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