Thursday - 10/26/17

CLASS PROGRAM

A.) Clean n Jerk technique work

- Power position ingraining 

- First pull transition over knees

- Knuckles down keeping bar close as possible to body

- Positional fixes to help bar crash

- Split Jerk refinement

-How to move through full range of clean n jerk for proper standards as quick as possible

B.) 2018 WZA qualifier wod #4

AMRAP 5

Squat Clean n Jerk

Athletes choice, go for challenge. 225/155, 185/125, 155/105

C.) Mobility

- lizard

- dragon

- saddle

- straddle

- couch

- banded shoulder series

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C.) strength

Power Snatch off below knee hi blocks 

- work up to heavy single

D.) Strict press

- heavy single

E.) Conditioning

4 rounds

500m row @ 85% effort

40' Hand Stand Walk

3 minutes rest

F.) ACCESSORY

3x iron scap program on crossover symmetry

- shoulder maintenance w/lax ball