May 26, 2018

 

a) WARM UP:

3 Rounds:

  • Run 100m
  • 10 kb swings
  • 10 air squats
  • 10 sit ups

 

b) WOD:

In Teams of 3 – 30 min AMRAP:

  • Partner 1 will be running 4 x 10m shuttle sprints
  • Partner 2 will be completing:
    • 5 db hang power cleans (right)
    • 5 single arm db thrusters (right)
    • 5 db hang power cleans (left)
    • 5 single arm db thrusters (left)

** weight = 50/35

  • Partner 3 is resting

– rotate after completing each station

– do this outside

 

OLY Saturday

1. Snatch Pull x 2 + Hang Snatch + Snatch: (2+1+1) x 4 working sets.

2. Clean and jerk: Work up to a heavy single for the day (10 mins max)

3. Front Squat: Work up to a heavy single for the day in 5 sets or less

 

OLY Sunday

1. Snatch balance – 3,3,3,3,3 (working weight – 75% of max snatch) Rest approx. 2 mins between sets

2. 3 position snatch – hi hang + hang + floor (1+1+1) x 5 working sets

3. Snatch Pull: 3×3 @ 100% of best snatch

 

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