May 20, 2017

 

a) 10 min amrap of:

  • 5 squats with 10 sec hold at bottom
  • 10 slow banded good mornings
  • 20 single unders
  • :20 sec straight arm plank hold

Mix in a 250m row during the amrap.

b) Partner wod:

With a buddy complete:

6 Rounds:

  • 20 Deadlifts (135/95)
  • 15 Front Squat (135/95)
  • 10 Push Ups
  • 5 Broad Jumps (as long as you can jump)

Rules:

1. Alternate rounds with partner (each completes 3 rounds)

2. While Partner 1 completes a round, Partner 2 holds a 90 degree wall hold

3. Partner 1 can only work while Partner 2 is actively in a wall hold

 

OLYMPIC LIFTING:

Saturday (11am)
Snatch 63%x3, 68%x3, 73%x3, 75%x3
Clean and Jerk 63%x3, 68%x3, 73%x2, 75%x3
Snatch Pull 4 @ 93%, (3 @ 98%) x 3
Sunday (SWEAT @ 10am, OLY @ 11am)
Split Jerk 60%x3, 65%x3, 70%x3, 75%x3x3
Every 30 Seconds x 12 mins – 1 Power Clean @ 65% of 1RM Clean and Jerk
Rest 3:00
Every 30 Seconds x 12 mins – 1 Power Snatch @ 65% of 1RM Snatch
Snatch Deadlift 80%x2x5, 85%x2x5, 90%x2x3

 

 

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