Tuesday, September 22

Warm-up

Double unders for 3 minutes

20 abmat sit-ups slow and controlled

10 GHD sit-ups

Junk yard dog (grab a buddy)

Burgener warm-up clean grip

Lift:

Hang Power Clean

5 reps at 65%, 5 reps at 75% and 5+ reps at 85% of your 1 rep max

WOD

“Annie”

50-40-30-20-10 rep rounds for time:

Double unders
Sit-ups

L1- Single unders, Abmat sit-ups

L2- Rx’d (abmat sit-ups)

L3- GHD sit-ups

 

Olympic Lifting

Warm-up:

Burgener Warm-up

Tall Clean 3×3

 

3 Position power clean (Mid-thigh-Above the knee-From the floor)

50%x3

60%x2

70%x2

3×2 at 75%

 

Clean Pulls: (use lifting straps if you got them)

75%x5, 80%x5, 3×5 at 85%

 

Jerk behind the neck

50%x3

60%x2

70%x2

75%x2

2×2 at 80%

 

Gymnastics:

3 mins wall splits

3 mins pancake splits

3 mins right and left side splits

 

Practice pistols fro 10 mins

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