Saturday September 16, 2017

“Are you doing everything you can to move the needle in the right direction?”

A. Clean and Jerk – Find a heavy single

B. Donny
21-15-9-15-21
Deadlifts @ 225/155
Burpees

Bonus*
1. Snatch – Find a heavy single
2. Back Squat 5×3@80%
3. Midline: 3 Rounds – 10 Weighted Back Ext | 20 Second L Sit | Max Effort GHDSU

Wodapalooza Athletes: Do 3 practice rounds of workout 2 within the two minute window to find your pacing. If you have questions about pacing, video tape it send it to me so i can review / make changes before you do the workout for real on Monday.

Warlock Weightlifting: Week 9
1. Snatch – 70%, 75%, 80%, 85%, 90%x1x2, 95%
2. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, HS
3. Clean Pull – 100%x2, 110%x2, 2×110% or heavier, 85%x2
* Weighted Planks – 3 x 60sec