a) WARM UP:
3 rounds of:
- 10 leg swings
- 10 hollow rocks
- 10 jumping jacks
- :20 sec wall stretch
b) PARTNER WOD:
25 min amrap
- 20 burpees – alternating
- 100m run together
- 30 lunges while partner holds the bottom of a squat (then switch)
- 100m run together
- 40 cal row while partner holds a wall sit (then switch)
- 100m run together
- 50 single unders together
- 100m run together
- 60 wall balls while partner holds a chin-over-bar hold (band as needed)
- 100m run together
OLYMPIC LIFTING – SATURDAY
- Pause Tempo Snatch: 3 sets × 3 reps
** Pause 2″ off the floor, below the knee, above the knee, mid thigh, power position for 2 seconds at each position. LIGHT load.
- Tempo Snatch: 3 sets × 3 reps
Take 10 seconds to pull off the floor until you go to jump. HIT YOUR POSITIONS AND STAY BALANCED THROUGH YOUR FEET! Light load.
- Snatch: 3 sets × 1 rep
Now’s the time to practice those perfect positions off the floor and the timing of when to jump. Light Load.
- Tempo Clean + Push Press + Push Jerk + Split Jerk: (1+1+1+1) x 5 sets. Light.
Take 10 seconds to pull off the floor until you go to jump in the clean. On the push press + push jerk + Split jerk portion, try and make the dip and drive feel the same on all three movements (straight up and down).
- Turkish Get up – learn the technique and do 5 turkish get ups per arm
OLYMPIC LIFTING – SUNDAY
- Snatch Pull + Power Snatch: 3 sets of (2 pulls + 2 power snatches), 2x(2+1), 2x(1+1). Take small jumps, but move up in weight each set.
- Power Clean + Push Jerk + Jerk: (1+1+1) x 5 sets. Pick a medium weight and hit for all 5 sets.
- 3 Sets:
- Pause Back Extensions: 15 reps. Pause for 3 seconds at the top.
- Barbell Hip Bridges: 10 reps. Hold at the top for 3 seconds.
