July 22, 2017

 

a) WARM UP:

3 rounds of:

  • 10 jumping squats
  • 10 jumping jacks
  • 10 push ups
  • :20 sec wall stretch
b) Partner wod:

With a partner:

  • 400m partner run together
  • 100 Jumping lunges
  • 60 Burpees over partner (partner 2 holds plank, while partner 1 must hop over them)
  • 80 power cleans (135/95)
  • 60 Pull ups (partner holds barbell in front rack position – 135/95)
  • 100 DU
  • 50 cal row (partner holds barbell in top of deadlift position – 135/95)

** Reps will be done in the following manner: 5-4-3-2-1 (I do 5, you do 5, I do 4, you do 4, etc)

 

OLYMPIC LIFTING:

Saturday –

  • 3-position clean (floor, knee, mid-thigh) – 65% x 5 sets
  • Clean pull – 85% (of clean) x 5 x 5
  • Snatch balance – max for day (10 mins), then; 75% of that x 2 x 3

Sunday-

  • Pausing Snatch – hold for 5 secs at knee – 50% x 1 x 5, 55% x 1 x 5, 60% x 1 x 5
  • Clean & jerk with pause at jerk catch for 3 secs – 50% x 1 x 5, 55% x 1 x 5, 60% x 1 x 5
  • Seated barbell presses – 6 sets x 4 reps @ 55% of 1 RM strict press

 

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