09.22.17 Meet at the Bar

Important Dates to Remember

September 24th K9 Max hero Dog WOD 9am

September 30th Snatch clinic 2-4pm

October 7th Clean & Jerk clinic 2-4pm

October 28th Barbells for Boobs 9-11am

Warm Up: Foam roll thoracic spine 1:00 Banded shoulder stretch 1:00 each side Foam roll quads 1:00 then... 200 Meter Light Jog 200 Meter Light Row

5-4-3-2-1 Spiderman and Reach, each leg Inchworms *After each round, 10 AbMat Sit-Ups

Barbell Warm up: 5 Good mornings 5 Back squats 5 Elbow rotations 5 Strict presses 5 Stiff-legged DL 5 Front squats

Skill: Clean + Front squat + Jerk complex set 1- 70% of your 1RM C&J set 2- 75% set 3- 80% set 4- 85%

then .... 3 sets of 3reps clean pulls @100%

WOD Meet at the Bar AMRAP 5:00 5 Deadlifts 185/125 135/95 115/75 3 Hang power cleans 1 S2OH Rest 3:00 AMRAP 5:00 10 Deadlifts 135/95 115/75 75/55 6 Hang power cleans 2 S2OH