Mar 2, 2019

 

a) WARM UP:

3 Rounds:

  • 100m Row – slow, med, fast
  • 15 jumping jacks
  • 5 push ups
  • 15 banded pull aparts
  • 5 slow squats
b) WOD:

Partner WOD – teams of 2:

25 min AMRAP –

  • 30/20 Calorie Row – while partner holds front plank (then switch)
  • 20 Push Presses (95/65) – while partner holds plate (45/25) overhead (then switch)
  • 20 Front Rack Lunges (95/65) – while partner holds plate at chest (45/25) in a Wall Sit
  • 20 Partner Burpee to Plate (synchro)

 

OLY Saturday

  • 3 position snatch to warm up – 3 from high hang (then lower bar), 3 from hang (then drop), 3 from ground – do this for 3 sets as you increase weight
  • Take 20 mins to establish a heavy 1 rep
  • Split jerk work – 3 heavy jerk drives into 1 split jerk (work above 70% for all sets) – 5 sets
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