7.24.2016.2

7.24.2016

Friday was Nolan’s last class with us. The Noon class will miss you!

WARMUP:
Jog 2 Laps
Dynamic Warmup
1/2 Tabata Bottom to Bottom Air Squat Holding Light Dumbbell in Front Rack
(Use a Medball if Needed)

+ Shoulder Mobility

TEMPO WORK:
As a group Complete 1 Round Together Led By The Coach

Every Minute For 5 Minutes
30″ Tempo Push-Ups 2301

Rest 2 Minutes

Every 90″ For 7:30
30″ Tempo Strict Pull-Up 2302
Highly Encouraged to Use Band to Perform Approximately 3-4 Controlled Pull-Ups Every 90″.
May Substitute Ring Rows

CONDITIONING:

20 Minute Cap:

SPORT
For Time:
20-15-10-5
Hang Squat Snatch 95/65
BARF Burpees

Must be full squat snatches.

FITNESS
5 Rounds For Time:
20 Wall Balls
10 Wall Ball Sit-Ups
Run to #3

STRETCH

or

OLYMPIC WOD

NOTE: Bring Cell Phone/Tablets to Record Your Lifts. Pictures and Video are Worth 1000 Reps

WARM-UP/MOBILITY:
Dynamic Warm-up

Shoulder Openers and Plate Raises

PART 1: Every 90″ For 9 Minutes (Up to 6 Sets)
Out of Racks, Focus on ROM and Technique.
1 Split Jerk From Behind The Neck +
1 Pause Jerk Dip +
1 Split Jerk From Front Rack

Rest

PART 2: Every 90″ For 15 Minutes (Up to 10 Sets)
Increase Loading with Every Successful Set

1 Clean Deadlift to Power Position +
1 Power Position Squat Clean +
1 Split Jerk

Once You Can No Longer Clean The Weight, Perform:

1 Segmented Squat Clean w/ 1″ Pause at Knees+
1 Split Jerk

Rest

PART 3: Remainder of Class
Complete 12 Full Clean and Jerks at 70 to 75 Percent of your 1 RM