a) WARM UP:
3 rounds:
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b) WOD:
In teams of 2, complete:
** 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 |