Warm-up

2 Rounds

50’ Lunge w/ Medball Overhead

15 Wallballs

15 Medball Sit Ups

 

 

Mobility

Calves

Hamstrings

 

Strength

Box Squat

3-3-3-3-3

– Between sets complete a 50 ft lunge with a single arm locked out over head. Alternate arms each set for 2 of each.

 

WOD (15 mins)

1200m Run (2 loops)

Then

30-20-10

Power Snatches (75,55)

Wallballs

 

Level 2- (55,45)

Level 1- (45,35)

 

Extra work

5 Sets- Starting lift should be 85% of 1RM. Climb as able.

1 Snatch Pull

1 Full Snatch

-Hands stay on the bar

50ft Handstand Walk after each snatch

Rest 90s after completion of Handstand walk.

-Scale to 25 foot walk

-IF unable to walk on hands complete 5 wallclimbs or ask someone who is resting spot you.

 

Olympic Lifting Class **4:00 PM Only**