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“No Diggity” & Oly – Thursday 9-7

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Warm-up

400m Run

Then:

3 Rounds

5 Hang Muscle Snatch

5 Overhead Squats

5 Tall Snatch

25 Double Unders

Level 1- Use a PVC pipe, 25 Single Unders

 

Strength

Hang Squat Snatch

3-3-3-3-3

– Hands Stay on the Bar

Level 1- Hang Power Snatch

 

WOD (15 mins)

400m sprint

 

3 Rounds

5 Power Snatches (115,75)

5 Overhead Squats

25 Double unders

 

400m sprint

 

3 rounds

5 Power Snatches

5 Overhead Squats

25 Double Unders

 

400m sprint

 

Level 2 (95, 65), 15 Double Unders

Level 1 (65,35), 50 Singles

 

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10  sotts press

Snatch
Low hang snatch
65%x1      65%x1     65%x1
70%x1      75%x1     75%x1
75%x1      80%x1     80%x1
80%x1      85%x1     90%x1

Strength
5 x5 snatch grip dead lift at 100% 1RM
On dashes
3 snatch balance
3 glute ham raise