| b) WOD:
25 min AMRAP:
In pairs, perform the following:
- Zig zag run around 10 cones set up outside
- 5 Thrusters (75/55) ** do not drop the bar
- 5 Ring Rows
P1 starts the workout running the zig zag course, then performs 5 Thrusters and 5 Ring Rows. P2 starts the zig zag course once P1 has finished their 5th ring row.
Once 25 mins ends, rest 5:00 min.
- Then, 30 burpees for time.
OLYMPIC LIFTING:
Saturday (@ 11 am) –
- Behind the neck split jerks – 6 sets x 2 (increase weight every set)
- Snatch complex – Pull + 1 Power Snatches + 1 Full Snatch (6 sets – increasing each round)
- Snatch grip deadlifts – 5 sets x 3 reps @ 100%
Sunday (@ 11 am) –
- Power Cleans – 6 sets x 2 reps (increasing weight each set)
- Strict press work – 6 sets x 2 reps @ 85%
- Muscle snatches – 6 sets x 2 reps (increasing weight til form breaks down)
|
