07.03.17- Sandbagging It

Classes today at 5:30am, 6:30am, 9:30am and Noon.  Enjoy the holiday! Warm Up: 3:00 Light Bike, into 3 Rounds: 5 Strict Pull-Ups, 10 Pushups, 15 AbMat Sit-Ups

2 Rounds: 3 Samson Stretch on each leg (5 second hold in each) 3 Alternating Spiderman and Reach each side

Modified Barbell Warmup – Empty Barbell 5 Deadlifts 5 Hang Muscle Cleans 5 Strict Presses 5 Good Mornings 5 Snatch Grip Presses 5 Power Snatches 5 Power Cleans

Skill: hang squat clean 5 reps @ 50% 4 reps @ 60% 3 reps @ 70% 2 reps @ 75% 1 rep @ 80% then do 3 sets of 1 rep @ 80-85%

WOD: 3 RFT Sandbag 100m -bearhug Sandbag OTS(over the shoulder) x 12 reps Sandbag zercher squat x 12 reps Sprint 200m