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
1 min rest
- 3 mins of plate overhead walking lunges
1 min rest
- 3 mins of burpees to plate
1 min rest
*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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