2/1/2018

1/31/2018
January 30, 2018
February 1, 2018

W.U. 5 Min Individual

Group W.U. Push Jerk/Pistols

Strength:  Push/Power jerk 12 Mins

Use bar and some loading to establish a solid under bar lockout in the Push/Power Jerk.   Work in sets of 3 

W.O.D 5 RFT of

  • 21 x DB/KB Snatch (Alternating)
  • 14 x Alternating Pistols
  • 7 x Burpee Box Jump Overs 24/20

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OLY Group:

  • Power Snatch: 60% x 3, 65% x 3(2), 70% x 3(2)
  • Clean and Jerk: 60% 1+3, 7-% 1 +3(2), 80% 1+2(2)
  • Snatch Ext: 85% x 3 (4)
  • Front Squat: 60% x 3, 70 x 3 (2), 80% x 3 (2)
  • Press:  Up weight from time x 3(5)