March 25, 2017

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.

Posted in WOD