Aug 12, 2017

 

a) WARM UP:

3 Rounds:

  • 5 squats
  • 5 push ups
  • 5 inch worms
  • 20 jumping jacks
b) Partner wod:

In teams of 2 –

Part 1 – 8 min AMRAP:

  • 5 Ring Push Ups (scale: from knees)
  • 8 KB Swings (53/35)
  • 10 Shoulder to Overhead (95/65)

Rest 5 Mins

Part 2 – 8 min AMRAP:

  • 30 Double Unders (scale: 60 singles)
  • 12 Deadlifts (95/65)
  • 8 Toes to Bar (scale: knee raises or leg lifts from ground)

Rest 5 mins

Part 3 – 8 min AMRAP:

  • 10 Plate Overhead lunges (45/25)
  • 10 Air Squats
  • 10 Burpees to plate

Partner 1 does 1 round while partner 2 waits.  Once P1 finishes the round, they switch.  P2 works while P1 rests.

 

OLYMPIC LIFTING:

Saturday –

  • Snatch Balance – 5 sets x 3 reps
  • Behind the neck split jerks – 6 sets x 2 (increase weight every set)
  • 3-position snatch work – from high hang, hang and floor – 6 sets increasing weight

Sunday-

  • Snatch complex – Pull + 2 Power Snatches + 1 Full Snatch (6 sets – increasing each round)  
  • Work to a heavy power clean today
  • Strict press work – @55% of 1RM, do 10-9-8-7-6-5-4-3-2-1 reps with a 1:1 work:rest ratio

 

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