March 31, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds:

  • 10 squats
  • 10 leg swings – front/back & side/side
  • 10 arm circles – both directions
  • 10 empty bar clean pulls/shrugs (round 2 and 3: clean + press)

 

b) WOD:

In teams of 2 – 35 min time cap:

  • 100 burpees
  • 20 Clean + Jerk (135/95)
  • 100 pull ups
  • 20 C+J (165/115)
  • 100 wall balls
  • 20 C+J (205/145)

** 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.

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