July 21, 2018

 

a) WARM UP:

  • Run 400m

3 Rounds:

  • 10 glute bridges
  • 5  air squats with 5 sec pause (work the ankle flexion)
  • 10 sit ups
b) WOD:

Partner WOD:

6:00 AMRAP

  • Partner A Hangs from pull up bar
  • Partner B does 20 Wall Balls

-4:00 Rest-

6:00 AMRAP

  • Partner A holds one 55/35 # KB overhead
  • Partner B does 10 strict pull ups

-4:00 Rest-

6:00 AMRAP

  • Partner A holds plank
  • Partner B does 20 KB Swings

-4:00 Rest

6:00 AMRAP

  • Partner A holds Wall Sit
  • Partner B does 10 Toes to Bar

 

OLY Saturday

  • Snatch Push Press + OHS: (3+3) x 4
  • Power Snatch: 3,3,3,2,2,2,1,1,1
  • Power Clean and Push jerk: 3,2,2,1,1,1,1 (no pause at catch)

OLY Sunday

  • Full Grip Front Squat Straight Into Press (yes, this is a thruster. This will help you stay balanced as you explode out of your squat): 4×3. Work up in weight each set.
  • Squat Clean and Split  Jerk: 3,3,2,2,2,1,1,1,1
  • Clean Pull: 3 sets × 5 reps

 

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