April 1, 2017

a) WARM UP:

Coach’s choice.

 

b) WOD:

In Teams of 3, with one athlete working at a time…

  • 100 Calorie Row
  • 75 Bar Facing Burpees
  • 50 Squat Cleans (135/95)
  • 100 Toes to Bar
  • 50 Squat Cleans (135/95)
  • 75 Bar Facing Burpees
  • 100 Calorie Row

 

OLYMPIC LIFTING-

Saturday:

  • Find a max Snatch for the day
  • Find a max Clean and Jerk for the day

 

Sunday: (10:00am is SWEAT)

  • muscle snatch from ground: 2-3 sets x 3 reps light weight
  • snatch pulls: 5 sets x 3 reps….focus on form and position.  no heavier than 70%
  • snatch balance 5 sets x 3 reps
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