Warm-up
2 Rounds
:45 work/:15 Rest
Toe Taps on Medball
Russian Twists
Wallballs
Accessory
3×10 Bandy Pull-aparts
3×10 Bandy side steps in each direction
Strength
Front Squat
2-2-2-2-2
WOD
14 Minute AMRAP
7 Shoulder to Overhead (155,105)
14 Chest to Bar Pull-ups
21 Wallballs
Level 3- 135,95,
Level 2- 115,75, chin over bar pull-ups
Level 1- 95,45, 10 chin over bar pull-ups
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
3 second pause off the floor +3 pause @low hang + full snatch
65%x3
70%x2
75%x2
80%x1
85%x1
Strength
5 x3 push press + OHS @70%
then
5 super sets
3 drop snatch
3 snatch grip RDLs heavy
Recent Comments