June 10, 2017

 

a) WARM UP:

3 rounds of:

  • 10 air squats
  • 10 hollow rocks
  • 10 push ups
  • :20 sec wall stretch

 

b) Partner wod:

In teams of 2, complete the following:

  • 3 min of  wall balls (20/14–>10/9)

1 min rest

  • 3 mins of  burpees to plate

1 min rest

  • 3 mins of plate overhead walking lunges (45/25)

1 min rest

  • 3 mins of wall walks

1 min rest

  • 3 mins of plate overhead walking lunges

1 min rest

  • 3 mins of burpees to plate

1 min rest

  • 3 mins of wall balls

*1 partner works at a time

**split work in any rep scheme

 

OLY Lifting:

Saturday @ 11am –

  • Snatch balance: 60%, 70%, 80% x 2 x 2, work up to a heavy single in 10 mins
  • Power snatch + OHS + full snatch: 40%, 50%, 55%, 60%, 65% (2 lifts at each number – total of 10 complexes)
  • 3-pos Snatch grip deadlift (2 inches, knee, thigh): 5 sets at 95%

 

Sunday @ 11am (SWEAT is @ 10am) –

  • Split jerk – take 15 mins to work to a heavy double, then finish with a heavy single
  • 3-pos Clean (high hang, hang, floor) – 40%, 50%, 55%, 60%, 65% (drop back down to 40% and do again)
  • Muscle snatch: find a heavy single – 90% x 4 singles

 

 

 

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