a) WARM UP:
3 Rounds:
|
b) WOD:
In teams of 2: 30 min E2MOM
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. |