Sept 15, 2018

 

a) WARM UP:

2 rounds:

  • 5 squats and hold at parallel for 5 seconds
  • 20 Arm Circles
  • 10m bear crawl
  • 10m crab walk
b) WOD:

Partner WOD: 30:00 AMRAP

  • 2 KB Deadlifts – 1 in each hand
  • Wall Balls (20/14–>10/9’)
  • KB Swing
  • Burpee

*Partner A performs 1 rep of each, partner B perform 1 rep of each, partner A performs 2 reps of each etc…


OLY Saturday

  • Pause Tempo Full Snatches: 5 singles

*Pause for 5 seconds at: 1 inch off the floor, below the knee and launch position (above the knee), and at the catch

  • SLOW Tempo Snatches: 4×3

*take 10 seconds to get up to the high hang position and then snatch.

  • Full Snatches at full speed now: 3,3,3,2,2,1

*put all that position work to the test!

  • Snatch Deadlift: 3 sets × 5 reps @ 95% of best snatch

 

OLY Sunday

  • Pause Clean Deadlift to Mid Shin (hold for 5 secs) + Clean Pull + Clean from floor + Split Jerk x 5 working sets
  • Clean Pull: 4 sets × 3 reps @ 100% of best clean
  • Finish the class with 30 supermans
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