a) WARM UP:
10 min amrap:
- Row 100m
- 5 air squats
- 5 jumping jacks
- 5 leg swings per leg – front/back & side/side
- 5 arm circles – forward & backward
- 5 Push ups
- 5 Sit ups
b) Games Flashback WOD – Partner style
5 rounds for time:
- Run 400m as a pair (if running causes pain, row 500m as a pair)
- 14 box dball clean burpees** (P1 cleans a dball and throws it over the box, then does 2 burpees. P2 waits until P1 finishes their burpees. P2 then cleans the dball over the box and does 2 burpees)
** double the burpees
30 min time cap
OLYMPIC LIFTING:
Saturday –
- Squat Clean doubles @ 70% for 7 sets
- Clean pull – 90% (of clean) x 3 sets x 3 reps, 95% x 3 sets x 1 rep
- Snatch grip behind the neck push press x 2 + 2 OHS – increase in weight for 7 sets
Sunday-
- Squat Snatch doubles @ 70% for 7 sets
- Clean & jerks – 60% x 1 x 3, 65% x 1 x 3, 70% x 1 x 3, 75% x 1 x 3
- Snatch balance – sets of 3 for no more than 7 sets