Sept 16, 2017

 

a) 10 min AMRAP of quality reps:

  • 5 squats
  • 5 burpees
  • 5 sit ups
  • 5 mountain climbers
b) Partner WOD:

Find a friend and complete the following for time:

  • 3000m/2500m row (m/m or m/f rows 3000, f/f rows 2500 – split however you wish)
  • 60 overhead lunges holding plate overhead (partner hangs from pull up bar) (45/25)
  • 100 sit ups (partner holds a front plank)
  • 80 synchro burpees to plate

 

c) OLYMPIC LIFTING:

Saturday –

  • Take 10 mins to establish a 3RM split jerk. Three additional sets of triples at 90%.
  • E2MOM Snatch Complex – 8 Sets: Pausing Snatch Deadlift + Low Snatch hold + Overhead Squat

Pausing Snatch Grip Deadlift – Pause for a full 2 seconds just below knee level.

Low Snatch hold – where the athlete brings the bar as close to the ground as we can, without actually touching the ground. Hold the bar in that position for a full second before completing the snatch.

  • Set #1 – 50% of 1RM Snatch
  • Set #2 – 55% of 1RM Snatch
  • Set #3 – 60% of 1RM Snatch
  • Set #4 – 65% of 1RM Snatch
  • Set #5 – 70% of 1RM Snatch
  • Sets #6-8 – 75% of 1RM Snatch

 

  • Clean complex – 1 Pull + 1 power clean from floor + 1 full clean from floor (do 7 sets, increasing weight)

 

Sunday –

Snatch:

  • Do ten singles at the 50% of 1RM
  • Find you daily max in snatch singles (10 mins)
  • Do five additional singles at 90%

Clean and Jerk work:

  • Find your daily max in doubles. Do a full lift and then drop the bar and do it again.
  • Do 5 additional singles at the weight of the heaviest double.
  • Do 3 additional sets of doubles at 85% of the heaviest double. First do the two cleans and then the two jerks. The cleans must be performed as touch and go.
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