WOD: Tuesday Aug 22nd 2017

Dynamic Warm Up/Bergener Warm Up

Olympic Weightlifting

Cleans

  1. cleans: WARM UP with 3 position cleans then: warm up to 5 sets x 1 reps @80%.
  2. clean  pulls: .  3 sets x 3 reps @ 100%
  3. jerks behind neck from rack: 5 sets.  3, 2, 1, 1, 1, 1  increase weight each set.
  4. back extensions using a barbell: come to parallel and pause 2 sec.  4 sets x 6 reps.
  5.  WOD
    21-15-9
    Pull Ups
    KB Swings 62/44