Warm-up (8 mins)
2 Rounds
45s work/ 15s rest
Kettlebell cross chops (right)
Kettlebell cross chops (left)
Goblet squat hold
Strength
Deadlift
2-2-2-2-2
*Between sets complete 5 Weighted Seated Box Jumps
WOD (20 minutes)
20 Toes to Bar
30 Box Jumps
40 Kettlebell Swings (1.5,1)
50 Wallballs
40 Kettlebell Swings
30 Box Jumps
20 Toes to Bar
Level 2- (1,0.75)
Level 1- (0.75,0.5) 10-20-30-40-30-20-10
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
Strength
Sotts press
5×2
Heavy snatch balance
5-4-3-2-1-1
3-3-3-3-3 OHS 5 sec pause at bottom around 65%
Snatch grip Deadlifts
3-3-3-3-3
On dashes partner 3 GHR
Snatch
5 sets
1 power snatch+1 Snatch balance+ 1 OHS
Recent Comments