March 24, 2018

 

a) WARM UP:

Row or bike for 2 mins

3 Rounds:

  • 10 squats
  • 10 leg swings – front/back & side/side
  • Bear crawl to first post and reverse bear crawl back
  • 10 sit ups
b) WOD:

In teams of 3 – 35 min AMRAP:

  • 100 power cleans (135/95)
  • 100 T2B (scale: knee raises)
  • 75 power cleans (175/105)
  • 75 T2B
  • 50 power cleans (195/135)
  • 50 T2B

Remaining time…..

  • AMRAP of power cleans (225/155)

Notes:

– when doing the cleans, reps only count when 1 teammate is hanging from bar (the 3rd teammate rests)

– when doing the T2B, reps only count when  teammate is holding a deadlift (the 3rd teammate rests)

 

OLY Saturday

1. Snatch Balance: 5×2 Move up in weight each set.

2. Pause Snatch: 3,3,2,2,1,1. Pause in the receive (bottom) for 3 seconds on each rep.  

3. High Hang Squat Clean + Push Press + Squat Clean from just below the knee + Push Jerk + Squat Clean from ground + Split Jerk (1+1+1+1+1+1) x 4 working sets. Pick a lighter weight and just work focus through the whole complex.

 

No OLY Sunday

Posted in WOD