July 7, 2018

 

a) WARM UP:

4 Rounds:

  • 10 Air squats
  • 10 Dowel pass thrus
  • 10 Jumping jacks

 

b) WOD:

Teams of 3, For Time (30 Minute Cap):

3 Rounds:

  • 30 Sit ups
  • 30 Burpees
  • 30 Power Snatches (115/80)

200/140 Calorie Row

2 Rounds:

  • 30 Sit ups
  • 30 Burpees
  • 30 Power Snatch (135/95)

200/140 Calorie Row

1 Round:

  • 30 Sit ups
  • 30 Burpees
  • 30 Power Snatch (155/105)

 

OLY Saturday

1. Full snatch:

On the Minute x 12 (3 Rounds):

  • Minute 1 – 3 snatches @ 65%
  • Minute 2 – 2 snatches @ 70%
  • Minute 3 – 1 snatch @ 75%
  • Minute 4 – Rest

2. Squat cleans:

On the minute x 12 (3 Rounds):

  • Minute 1 – 3 squat  cleans @ 65%
  • Minute 2 – 2 squat  cleans @ 70%
  • Minute 3 – 1 squat clean @ 75%
  • Minute 4 – Rest

3. Clean grip deadlift – 4 sets x 3 reps

 

OLY Sunday

1. Snatch Push Press: 5 sets × 3 reps. Hold for 3 seconds at the top of each rep.

2. Power Snatch: 3,3,3,2,2,2,1,1,1

*in between power snatch sets, perform 3 high box jumps

3. Power Clean and Push jerk: 3,2,2,1,1,1,1

 

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