2/12/18 Day 1 Week 1 Olympic Lifting Prep

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Warm Up:

2 sets:
Shin Box S2S x 12
Step into Grasshopper + Rotation x 6
Stand to Kneel + Squat Jump x 4 Alternating
Hip Bridge x 6
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5lb plates:
Arm Swings x 14
90/90 x 10
Hinge Stance “Y” x 10
——————-
Positional Pauses: 3 x through: 2sec each
Set-up
Below Knee Hang
Above Knee Hang
Power
High Pull
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The Burgener Warm Up:
PVC Pipe THEN Barbell.
Down & Up x 3
High Pull (Elbows High & outside) x 3
Muscle Snatch x 3
OHS x 3
Snatch Drops x 3

Skill, Strength, or Mobility:

A) Snatch Grip Push Press (3) + Push Jerk (1): 4 sets across E90Sec moderately heavy.
*For 20 seconds of Rest Break Hold PVC at Hang Position above knee.

B) Hang High Pull: 4 x 3 Building E1:15

WOD:

15-12-9
Devil Press (50/35lbs)
Box Jump Over (30/24″)
*Performance: Add 36 DU to end of each round.

L2: 40/25, Shorter Box
L3: 30/15, Step-up & no over.