July 29, 2017

 

a) WARM UP:

3 Rounds:

  • 5 air squats
  • 5 leg swings – front/back & side/side
  • 5 glute bridges
  • 1 wall walk with :10 sec hold
b) Partner wod:

In teams of 2, complete the following:

25 min AMRAP:

  • 10 Thrusters (75/55)
  • 8 Bench jump hops (hands on bench, jump over)
  • 6 Plate ground to overhead (45/35)
  • 4 Dumbbell burpee box step overs
  • 2 Tire flips (heavy)
  • 100m sprint between rounds – run together

** partner 1 does all the work while partner 2 rests, then they switch.  

 

OLYMPIC LIFTING:

Saturday –

  • Snatch balance – work to a heavy set of 6 sets x 3 reps
  • Work to a heavy squat clean & jerk for the day – 15 mins (then, 90% of that for 5 additional singles)
  • Clean pull – 85% (of clean) x 5 x 5

 

Sunday –

 

  • Work to a heavy single snatch for the day – 15 mins (then 90% of that for an additional 5 singles)
  • Snatch pulls – 90% x 2 x 2, 100% x 1 x 2
  • Weighted good mornings – 4 sets x 3 – building (from rack)

 

 

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