Feb 17, 2018

 

a) WARM UP:

3 rounds:

  • Jog the floor and back
  • 10 banded good mornings
  • 10 glute bridges
  • 10 leg swings – back and forth & side to side
  • 10 empty bar overhead presses

Then set up for the wod.

 

b) WOD:

Team of 3…..waterfall style

10 synchro air squats

  • 21 Row for cals
  • 15 S2OH (95/65)
  • 9 Deadlifts (225/155)

15 synchro air squats

  • 15 Row for cals
  • 12 S2OH (135/85)
  • 9 Deadlifts (275/185)

20 synchro air squats

  • 9 Row for cals
  • 6 S2OH (155/105)
  • 3 Deadlifts (315/225)

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.

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