April 8, 2017

 

a) WARM UP:

8 min amrap of:

  • 5 cossack squats per leg
  • 5 db deadlifts – each arm
  • 5 db high pulls – each arm
  • 5 push ups
  • :20 sec wall sit
b) Partner WOD:

In teams of 2, complete 8,000m Row For Time –

While one Partner rows, the other completes:

2 rounds of:

  • 8 Wall Balls (20/14–>10/9’)
  • 8 Alternating DB Snatch (50/35)
  • 8 burpees

Switch until row is done and record time.

Scale as per your coach and share the work.

40 min time cap.

 

OLYMPIC LIFTING:

Saturday – (@ 11am)
Power Snatch 6 singles @ 50%, 6 singles @ 55%, 6 singles @ 60%
Snatch Pull 5 singles @ 70%, (3 singles @ 80%) x 3
Snatch grip push press + OH Squat 4 + 1 @ 50%, 4 + 1 @ 55%, (4 + 1 @ 60%) x 3
Sunday – (SWEAT @ 10am, Oly @ 11am)
Power Clean 6 singles @ 50%, 6 singles @ 55%, 6 singles @ 60%
Seated barbell presses 4 sets x 6 reps @ 50% of strict press
Jerk Drives 3 @ 80%, 3 @ 85%, (3 @ 90%) x 3
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