a) WARM UP:
3 Rounds:
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b) WOD:
Teams of 3
** Switch Every 250 Meters
OLY Saturday 1. Snatch: Work up to 70-80% and hit for 3 singles. 2. Clean and jerk: Work up to 70-80% and hit for 3 singles. 3. Front Squat: Work up to a heavy single for the day in 5 sets or less 4. 3 sets – 45 secs each- Left plank and right plank (if time)
OLY Sunday
Men — Start at 135 pounds and increase by 10 pounds per 90sec until you hit 225. Once you hit 225 pounds increase by 5 pounds per 90sec until you fail a rep. Women — Start at 65 pounds and increase by 10 pounds per 90sec until you hit 155. Once you hit 155 pounds increase by 5 pounds per 90 sec until you fail a rep. Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per 90sec until you miss a rep. Women — if your 1RM is less than 155 then start at 65 pounds and increase by 5 pounds per 90sec until you miss a rep. 2. Pause Snatch Balance: 4×3. Stay lighter on these and work speed and perfect bottom position. Pause 3 secs at bottom. 3. Snatch Pull: 3×3 @ 90-100%
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