7/6/2017

7/6/2017

We are back to our normal operating hours tomorrow. I'll be there bright and early for the 0530 class.

Workout of the Day:

1) Coach led Warm-up

2) Burgener Warm-up
Down and finish x5
High pull x5
Muscle Snatch x5
Snatch drops 2, 4, 6, inches
Snatch drops all the way to the bottom holding strength in the bottom for 2-3 seconds x5
Skill Transfer Exercises
Snatch grip Push presses x5
Over Head Squats x5
Snatch drops all the way to the bottom holding strength in the bottom for 2-3 seconds x5

3) Clean and Jerk 3-3-3-3-3-3 reps AHAP. Find a heavy weight and use that weight for all sets. Also you only need to jerk the last rep of each set

4) EMOM for 10 Minutes complete
Even Minutes - 8 DB Cleans Alternating Ams 50/35 (Yes we will squat with the clean)
Odd Minutes - 45 Seconds of Strict Pull-ups

5) Mobility/Stretching






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720 SE Pioneer Way Oak Harbor Wa 98277