a) WARM UP:
3 rounds:
Then set up for the wod.
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b) WOD:
Team of 3…..waterfall style 10 synchro air squats
15 synchro air squats
20 synchro air squats
50 synchro burpees 35 min cap
OLY Saturday 1 Snatch: Work up to 70-75% and hit for 3 singles. 2. Clean and jerk: Work up to 70% and hit for 3 singles. 3. Back squat – 6 sets x 3 @ 80%
OLY Sunday 1. Snatch Balance: 2×3, 2×2, 2×1 Increase the weight. 2. Slow Tempo Snatch: 4×3. Take 10 seconds to get the bar into the power position and then snatch from there. 3. Split Jerk: Work to a heavy single in 6 sets . 4.If you were not here Saturday, Back Squats – 6×3 @ 80%. If you were here Saturday, you will be doing something else. |