June 29, 2019

 

a) WARM UP:

  • 100 meter run
  • 5 squat cleans with empty bar
  • 5 lunges with empty bar
  • 5 pushups
  • 100 meter run
  • 5 squat cleans with light weight
  • 5 front rack lunges with light weight
  • 5 pushups
  • 100 meter run
  • 5 squat cleans with 50-60% working weight
  • 5 front rack lunges
  • 5 pushups
b) STRENGTH:

3 Rounds:

  • 6 barbell rollouts

max set weighted hollow rocks (hold plate or db)

 

c) Partner WOD:

  • 50 dumbbell box step overs
  • 2 squat cleans (1 each) 225/155
  • 50 ring dips
  • 4 squat cleans (1 for one) 225/155
  • 50 double unders (each)
  • 6 squat cleans (1 for one) 225/155
  • 50 chest to bar
  • 8 squat cleans (1 for one) 225/155
  • 50 pistols
  • 10 squat cleans (1 for one ) 225/155
  • 50 front rack lunges (Dumbbell 50/35)

*50s can be split up however

*Squat cleans must be 1 for 1– they are meant to be heavy

 

OLY Saturday

  • MUSCLE SNATCH: 3,2,2,1,1
  • SNATCH BALANCE: 3, 2, 2, 1, 1
  • SNATCH FROM HIGH HANG (BAR SHOULD BE RIGHT ABOVE THE KNEE): 3,3,2,2,1,1
  • SNATCH DEADLIFT: 3X3 @ 105% OF BEST SNATCH

 

OLY Sunday

  • JERK DIP + JERK: (2+ 1) X 3 WORKING SETS. WORK UP TO A MEDIUM, HEAVY WEIGHT
  • POWER CLEAN + PUSH JERK +JERK: (1+1+1) X 3 WORKING SETS
  • POWER SNATCH + SNATCH (1+1) X 3 WORKING

 

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