Jan 14, 2017

a) WARM UP:

10 min amrap of:

  • 5 banded good mornings
  • 5 burpees
  • 5 lunges per leg
  • 5 sit ups
  • 5 beat swings

 

b) PARTNER WOD:

To be announced on the whiteboard.  See you there.  🙂

 

OLYMPIC LIFTING:

Saturday @ 11

Push Press + Pause Split Jerk – 5+1 (% of RM) RM 90% 93% 95%
6 6 6 6
Clean High-Pull + Power Clean + Hang Clean (knee) – 1+1+1 (% of RM) RM 90% 93% 95%
3 3 3 3
Something unknown

Sunday @ 11

Snatch Balance x3 RM 90% 93% 95%
3 3 3 3
Snatch High-Pull + Power Snatch + Hang Snatch (knee) – 1+1+1 (% of RM) RM 90% 93% 95%
3 3 3 3
Something unknown
Posted in WOD