a) WARM UP:
- Row, ski or bike for 2 mins
3 rounds:
- 5 Leg swings – front/back & side/side
- 5 squats
- 10 arm circles – both directions
- 10 ring rows
b) Hero WOD: “White”
Five (5) rounds for time of:
- 15′ Rope climb, 3 ascents
- 10 Toes to bar
- 21 Walking lunge steps with 45/25lb plate held overhead
- Run 400 meters
Time cap: 35 mins
OLY Saturday:
- 2 Snatch Pulls + Full Snatch: 7 sets (start at 40%, increasing every set)
- Hang squat clean + split jerk: 2x (1 + 3), 2x (1 + 2), 2x (1 + 1) (start at 50% of 1RM C&J)
- Turkish Get Ups – 3 x 3 per arm
OLY Sunday
- Clean Pull + Power Clean + Front Squat + Jerk: 5 sets. Move up in weight each set. Start at 60%.
- Push Press: Take 5 sets to work up to a heavy set of 5
- Clean Pulls: 3 sets × 3 reps with 95% of your best clean and jerk
- Bent Over Barbell Row: 3 sets x 8 reps
