a) WARM UP:
3 Rounds:
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| b) WOD:
In teams of 2 – 35 min time cap:
** Every 3 minutes: 50 double unders each (75 singles)
OLY Saturday 1. Snatch: Work up to a heavy single for the day 2. Clean and jerk: Work up to a heavy single for the day 3. Clean pulls – 4 sets x 2 @ 100%
OLY Sunday 1. Pause Snatch Balance: 2 sets × 3 reps, 2 sets × 2 reps, 1 set × 1 rep. Move up in weight each set. 2. Pause Snatch: 2 sets × 3 reps, 4 sets × 2 reps. Pause for 3 seconds in the bottom of each snatch. Work up in weight each set. 3. Pause Squat Clean (pause in receive for 3 seconds) + Squat Clean + Pause Split Jerk + Split Jerk (1+1+1+1) x 5 sets. Work up to a medium weight. |
