Strength Day 5

To the Crew at the box.  We have a lot of new students joining the ranks…so to all you seasoned vets, make sure you say hello and make them feel welcome.

Warm-up:
400m Run
2 Rounds
Burgener Warmup (W/Dumbbells)
“Bear Complex” (w/dumbbells)
    Deadlift
    Power Clean
    Squat
    Push Jerk
(perform 5 reps; each exercise in order 1 time is one rep)

Skill:
Tall Snatch

Got Pullups?....The ladies of BreakThrough Do.  Way to go Girls!!!!!!

Workout of the Day:
Overhead squat - 65% (of snatch) x 3 x 5; (3 sec pause in bottom)
Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
High-hang snatch - 60% x 2 x 4

3 rounds
30 Box Jumps
9 Renegade Rows

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