Warm-up

2 Rounds

:40 work/:20 rest & rotate

1. Strict Toes to Bar/Leg Raises
2. Front Squats
3. Double Unders

 

Accessory

3×20 Weighted Glute Bridges

Or 3×10 with a loaded barbell and shoulders on bench.

 

 

Strength (20 Minutes)

Front Squat

3-3-3-3-3

 

WOD (15 mins)

4 Rounds

15 Toes to Bar

15 Back Squats(135,95)

75 Double Unders

 

Level 2- 115,75, 35 Double Unders

Level 1- 95,55, 150 Singles

ADV – (165, 110)

 

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

Warm up
All in jerk stance
10 strict press
10 push press
10 power jerk
10 split jerk

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

Clean
1 deadlift +1 pull + 1 full clean+ 1 jerk
60%x 2
70%x 2
80%x 2
85%x 2
90%x1

Strength
3-3-3-3-3 front squat 3 sec pause at bottom around 75%
5 bent over rows on dashes
Followed by 10 weighted hip thrusts