W.U. 15-18 ROM WOD (Hips, Quads, ankles, spine etc...)

Skill:  WOD Prep for Friday Veterans Day

  • Hang Snatch or Hang Power Snatch
  • Power Clean

W.O.D  Weather Dependent

3 x 800M Sprints or 3 x 1000M Row's

CORE:  

  1. Static Controlled Leg Lifts from Rack x 50 reps 
  2. Weighted Supermans 25/15 x 50 reps

*5 rounds of 10/10 per movement

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OLY Group:

  • Front Squat: 1RM + 15# * 70% 5 sets of 5
  • Hang Clean from Blocks: 65% x 3, 70% x 3 (2), 75% x 2 (3)
  • Hang Clean High Pull: 80%  3 x 3
  • Power Snatch: 70% 3 x 3
  • Dip Jerk: 105% 5 reps x 5 sets

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