a) WARM UP:
8 mins AMRAP:
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b) WOD:
With a partner, 30 min AMRAP:
** Partner 1 will do an entire round, then you both do 2 flips, then partner 2 does a full round while partner 1 rests.
OLY Saturday 1. Press complex: 3 strict press + 2 push press + 1 split jerk (as per feel today). 6 sets 2. Snatch complex: (hi hang + hang + ground) x 8 sets (as per feel today) 3. Deficit clean high pulls: 4 sets x 3 reps @ 85%
OLY Sunday 1. Squat Cleans: 4 sets x 3 reps – starting at 50% (increase each set) 2. Snatch balance: 6 sets x 3 reps. Start with bar. 3. Full snatch: 7 sets x 2 (at 75%) |