June 3, 2017

 

a) WARM UP:

To the end of the gym – quality and slow reps:

  • Lunge half way there
  • Inch worm the rest of the way there
  • High knees back
  • Butt kickers there
  • Run back
  • Finish with 10 dowel pass thrus

Then,

  • Warm up the clean & jerk, power snatch and thruster

 

b) Partner wod:

With a partner complete:

Part #1 – In a 12:00 min window:

  • Run 1600 m
  • Time Remaining, Max Clean and Jerks (135/95)

— Rest 3:00 —

Part #2 – In a 8:00 min window:

  • Run 800 m
  • Time Remaining, Max Power Snatches (115/80)

— Rest 3:00 —

Part #3 – In a 4:00 min window:

  • Run 400 m
  • Time Remaining, Max Thrusters (95/65)

All three parts are scores separately.

Rules:

1. On the run…run together holding a small band or strap so that you are running together

2. On the barbell work, for parts 1 and 2, switch every rep.  On part 3, switch every 5 reps.

 

OLY LIFTING:

Saturday – 11 am

  • TEST DAY – take 20 mins each to establish a heavy snatch & clean and jerk

Sunday – 11 am (SWEAT is at 10 am)

  • If you did not come on Saturday, you will be testing your snatch & clean and jerk.
  • If you did test on Saturday, you will do the following:
    • 3-position snatch (floor, knee, mid-thigh) – 65% x 5 sets
    • Snatch pull – 85% (of snatch) x 5 x 5
    • 2 cleans + 1 split jerk – 65% x 5 sets

 

 

 

 

 

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