Couple quick upcoming events:

Nov 11th – Closed for Veteran’s Day

Nov 14th – Powerlifting meet in Combat PT Tent 0900-1300

Nov 17th – “Trojan” WOD 0600-0900

Warmup:

200M jog

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

200M jog

5 Cobra to Down Dog

5 Cobra to Hip snap

10 PVC pass thrus

10 PVC OHS

Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin

S/S/S:

3-Position Snatch (High Hang, Hang, From Floor)

On a running clock…

0:00 – 3:00, do 3 sets @65%

3:00 – 6:00, do 2 sets @70%

6:00 – 9:00 do 2 set @75%

-Add 1 Jerk at the end of each set-

%s Based on 22Oct 1RM

Video courtesy of Train FTW.

Our Snatch complex this cycle will mirror our Clean & Jerk complex.  We’ll begin with a High Hang Snatch, followed by a Snatch from the Hang, then bring the bar to the floor, reset the hips and perform one last Snatch.  Our goal is to really get the hip extension going early one, and then slowly include the pull from the ground.

WOD:

“California Love”

For Time:

30 Clean & Jerks *

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30^th C&J rep.

Video courtesy of Chalk Fitness.

Make the Clean & Jerk cycling as smooth as possible so you don’t get the heart rate sky-high prior to hitting the burpees.

Scaling Options:

Bar weight -> 155/80 -> 95/65 -> as needed (ELITE: 165/115)

Cool Down:

Banded Lat Stretch – 1 Min per side

Scorpion Pose – 1 Min per side