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09.13.16

13
Sep

09.13.16

IMG_3885

Primer: 3 rounds
single leg hip thrusts x 10 reps total
https://www.youtube.com/watch?v=ZkH3JAxAgCs
bicep curls x 10 reps total

Skill: Front – talk about proper ways to bail on heavy squats
80%- 4 reps
85%- 3reps
90%- 2 reps
85%- 4 reps
90%-3 reps
95%- 2 reps
70%- 6 reps

WOD: not for time and not touch and go
5 Rounds
3 Clean and Jerks @ 70-80% 1RM
work on set up
keep pressure in the feet
shoulders in front of bar
leg drive

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