April 7, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds:

  • 10 jumping jacks
  • 10 ring rows
  • 10 burpees
b) WOD:

In teams of 2:  30 min E2MOM

  • Interval 1 – 15 burpee pull ups (done synchro)
  • Interval 2 – 2 rope climbs each
  • Interval 3 – 10 box jump overs each (no touching box – 20/12)
  • Interval 4 – 15/12 Cal AAB each
  • Interval 5 – everyone rests

 

OLY Saturday

1. Muscle Snatch + Pause OHS (3 sec pause) + Tall Snatch + Sotts Press: (3+3+3+3) x 3

2. Pause Snatch Balance: 3,2,2,2,1,1,1 Move up in weight each set. Pause for 3 seconds at the bottom.

3. Pause Snatch: 1×3, 3×2, 3×1. Pause for 3 seconds in the bottom of each snatch.  Work up in weight each set.

 

OLY Sunday

1. Strict Press in Split Position: 5×3. Work to a challenging set of three.

2. Behind the Neck Jerk: 3 x 2, 4 x 1. Work up in weight each set.

3. Clean Pull + Clean + Pause Jerk (1+1+1) x 5 sets.  Work up in weight each set. A Pause jerk is pausing in the split position for 3 seconds.

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