Wednesday, November 4

Warm-up

Row 400 meters

10 walking lunges

10 jumping lunges

5 low box jumps

5 medium box jumps

5 high box jumps

5-10 jumps from knees to feet

Burgener warm-up with clean grip

 

Lift

Back Squat

3-3-3 70%-80%-90%

 

WOD

AMRAP 15 mins

10 Box Jumps

8 Power Cleans

6 Jumping Lunges

 

L1- choose weight/box height

L2- 135/95lb 24”/20”

L3- 155/115lb / 30”/24”

 

Olympic Lifting

5 jumps from knees into squats

Burgener warm-up

Snatch balance 3-2-1-1-1-1 (Increase weight each set)

 

Snatch (2 second pause above the knee on the first rep)

50%x2

60%x2

70%x2

75%x2

80%x2

85%x2

 

Clean and Jerk (2 second pause above the knee on the first rep)

50%x2

60%x2

70%x2

75%x2

80%x2

85%x2

 

Squat

60%x4

70%x3

80%x3

2×3 at 85%

 

Gymnastics:

10 GHD back extensions

10 GHD hip extensions

10 GHD hip/back extensions

10 Glute ham raises

 

Practice box jumps for height. How high can you jump?

 

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