Oct 14, 2017

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
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