Friday, September 18

Warm-up

10 Burpees

20 m inch worms

20 m skipping

20 m Toy soldiers

10 boot strappers

10 quick burpees

Shuttle run 40m (race each other)

Hang out at the bottom of the squat for 1 minute

10 jumping pull-ups

10 kipping pull-ups

10 chest to bar pull-ups

Burgener warm-up with Snatch grip

 

Lift:

Snatch

In 10 minutes work up to a 1 RM

 

WOD

5 Rounds for time:

5 Hang Power Snatch

Shuttle run

5 Chest to bar pull-ups

Shuttle run

L1- No time cap choose weight and pull-up modification. No bands

L2- 12 minute time cap, 95, 65lbs

L3- 12 minute time cap, 135, 95lbs

 

 

SoCal Oly program:

Front Squat 3-2-2-2-1-1-1-1

Snatch 3-2-2-2-1-1-1-1

Clean and Jerk 3-2-2-2-1-1-1

 

Behind the neck press in split stance 4 sets of 3 reps

 

Gymnastics skills:

Practice handstands for 10 mins

Practice Chest to bar pull-ups for 10 mins

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