Nov. 4, 2017

 

a) WARM UP:

  • Row/bike/ski for 2 mins

3 rounds:

  • 5 squats
  • 5 sit ups
  • 5 push ups
  • :20 sec front plank
b) WOD:

In teams of 2, complete:

  • 200 wall balls for time

** every break/transition perform 10 synchro burpees

 

c) Finisher: TBA

 

 

OLY Saturday

1. Jerk: 3,2,2,1,1,1 Work up to a medium heavy weight.

2. Snatch: Every 45 secs on the min for 10 min. Use a weight between 50-60% and hit for all 10 sets.

3. Clean and Jerk: Every 45 secs on the min for 10 min. Use a weight between 50-60% and hit for all 10 sets.

4. Snatch Grip pulls: 5 sets x 3 reps @ 100%

OLY Sunday

1.Drop Snatch Balance: Work up to a heavy double in no more than 10 sets.

2. Full clean + Split Jerk: (3+3)x2, (2+2)x2, (1+1)x2. Start at 40%.

3. Seated strict press: 6 sets x 3 reps @ 60% of strict press

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