a) WARM UP:
Row/bike/ski for 2 mins 8 mins AMRAP:
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b) WOD:
4 Rounds for time:
Time cap: 35 mins
OLY Saturday a) Pause Snatch Balance + Snatch Balance: (1+2) x 5. Pause for 3 seconds at the bottom. b) Power Snatch: 2×3, 2×2, 2×1 (start at 50%, build) c) Snatch Grip pulls: 5 sets x 3 reps @ 100% OLY Sunday a) Push Press + Push Jerk + Push Press (1+1+1) x 4. b) Halting Clean Deadlift + Clean: (2+1) x 3, (1+1) x 2. Move up in weight each set. Start at 60%. c) Clean Pulls: 3 sets × 5 reps @ 90-95% of best clean |