a) WARM UP:
- 10-1 Jumping Pull ups
- 1-10 KB Swing (light)
b) Partner WOD:
In teams of 2, do the following:
4 Rounds for time:
20 Push Ups
20 Hang Power Cleans (115/80)
20 Mountain Climbers
20 Pull ups
20 Burpee over Bar
500m Row
Rules:
1. Partners alternate through movements as needed
2. While partner 1 works on movement, while partner 2 holds front plank
3. Partner 1 can only work while partner 2 holds plank
4. Every time any movement is broken, add 5 burpees to the round
OLYMPIC LIFTING-
Saturday:
| Snatch Balance x3 | RM | 90% | 93% | 95% | |
| 15 min to establish a 3RM for the day | 3 reps | 3 reps | 3 reps | ||
| Snatch High-Pull + Power Snatch + Hang Snatch – 1+1+1 | RM | 90% | 93% | 95% | |
| 15 min to establish a heavy complex for the day | 1 complex | 1 complex | 1 complex | ||
Sunday – SWEAT @ 10am
No Oly class due to 17.5 heats.
