Today's work out will continue our focus on the Olympic lift and require some quick transitions under the bar for multiple reps. In class we will spend some time drilling our foot work for the olympic lifts as well as reminding our bodies of the correct positions from the hang to the hip. Before we get to that though we will get in our Pull up and dip work wherever you are on the LP. Those of ou doing the extra work are picking up right where you left off on your strength work. Keep consistent your hard work will pay off, For most of you it already has in the form of more polished and consistent technique. Do your best not to skip out on the carries and Pacing work they are important to the ground work we are laying.
Work out
Dynamic Warm up
LP Pull ups and Dips 3x5
snatch: 60%/4 70%/4 80%/4( 80%/3)2
Clean 60%/4 70%/4 80%/4( 80%/3)2 jerk the last rep of each set
Back squats 60%/4 70%/4( 80%/4)4
yoke carry
2 x 75 yrds 255#
Paced Burpees
40 BPM for 1 M rest 30 sec x 4 rounds
MetCon
8 Rounds
7 Hng squat cleans
15 box Jumps 24/20
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