Tuesday, October 27

Warm-up

Run 400 meters

10 GHD sit-ups

10 push-ups

10 clapping push-ups

5 ring swings

5 toes to rings

5 toes to bar

Junk yard dog (grab a buddy)

Burgener warm-up clean grip

 

Lift:

Power Clean
3-3-3-2-2-2-1-1-1

 

WOD

AMRAP 12 Minutes:

5 Hang Power Clean

7 Toes to Bar

9 Push-ups

 

L1- choose weight
L2- 135/95lbs
L3- 155/105lbs

 

SoCal Oly Program:

Warm-up:

Tall Clean 3×3

Burgener warm-up with clean grip

 

Workout:

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:

AMRAP 6 minutes:

 

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