Open Gym, 11/7 to 11/13
November 6, 2015
Sunday, 11/8
November 7, 2015

IMG_0711

Warm-Up
3 Rounds of
10 Alt Samson Lunges
8 Alt Dead Bugs
6 Alt T Push-ups
4 Plank to Squat
2 Squat Jumps

Skill –¬†Footwork:
10 Alt Drop to Split position (unweighted)

Strength – Shoulder to OH (25 min)
Prep:
1 x 5 Strict Press (bar only)
3 x 3 Push press + 2 Alt Split Jerks working up

Work:
3 x 1 Push press + 1 Power Jerk (65-70% 1RM Jerk);
3 x 1 Power Jerk + 2 Split Jerk (Alt legs) (70-75%);
3 x 1 Split Jerk (75-85%)

Met-Con (12 min Cap)
5 rounds of
5 DB Shoulder to OH
5 DB facing Atletic Burpees
10 Plate Russian Twists (5/side)
10 Lateral Plate Hops (5/side)

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