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09.22.17 Meet at the Bar

22
Sep

09.22.17 Meet at the Bar

Important Dates to Remember

September 24th K9 Max hero Dog WOD 9am

September 30th Snatch clinic 2-4pm

October 7th Clean & Jerk clinic 2-4pm

October 28th Barbells for Boobs 9-11am

K9 Max

Warm Up:
Foam roll thoracic spine 1:00
Banded shoulder stretch 1:00 each side
Foam roll quads 1:00
then…
200 Meter Light Jog
200 Meter Light Row

5-4-3-2-1
Spiderman and Reach, each leg
Inchworms
*After each round, 10 AbMat Sit-Ups

Barbell Warm up:
5 Good mornings
5 Back squats
5 Elbow rotations
5 Strict presses
5 Stiff-legged DL
5 Front squats

Skill: Clean + Front squat + Jerk complex
set 1- 70% of your 1RM C&J
set 2- 75%
set 3- 80%
set 4- 85%

then ….
3 sets of 3reps clean pulls @100%

WOD
Meet at the Bar
AMRAP 5:00
5 Deadlifts 185/125 135/95 115/75
3 Hang power cleans
1 S2OH
Rest 3:00
AMRAP 5:00
10 Deadlifts 135/95 115/75 75/55
6 Hang power cleans
2 S2OH

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