| b) WOD:
TEAM SERIES WODS!
Grab a friend and complete the following:
** you work for 7 mins, rest for 5 for 4 mini wods)
PART 1: Complete as many reps as possible in 7 minutes of:
- Synchronized bar facing burpees (set up a bar that matches with weights for part 2)
Rest 5 mins and set up for next part
PART 2: For time:
- 20 synchronized squat cleans (135/95)
- 20 synchronized squat clean (185/125)
- 20 synchronized squat clean (225/155)
Time cap: 7 minutes
Rest 5 mins and set up for next part
PART 3: 21-15-9 reps for time of:
- Synchronized pull ups
- Synchronized deadlifts (225/155)
Time cap: 7 mins
Rest 5 mins and set up for next part
PART 4: 5 rounds for time of:
- 50 double unders (each – at the same time)
- 20 synchronized 1 handed overhead lunges (50/35 lb dumbbell)
Time cap: 7 mins
Scale all movements as per your coach.
OLY Saturday
- Snatch: Heavy Single for the Day (12 mins hard cap)
- Then take 80% of that and do 4 singles without missing!
- Clean and jerk: Heavy Single For the Day (12 mins hard cap)
- Then take 80% of that and do 4 singles without missing!
OLY Sunday
- Power Snatch+OHS: (3+3) x 2, (2+2) x 2, (1+1) x 3. Work up to a heavy single. Rest as needed between reps and sets to ensure quality movement and positioning.
- Behind The Neck Split Jerk: Work up to a heavy single for the day
- Snatch Pull: 4×3 @ 100% of best snatch
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