“Toby” & OLY – Monday 5-15
EMOM14
Odd- 3 Deadlifts @80% of Max
Even- 3 Seated Box Jumps
*Sit to a 12 inch box, add weight to jumps if able
WOD
3 Rounds
15 Power Snatches (95,65)
15 Box Jumps
15 Toes to Bar
Level 2 (75,55)
Level 1 (55,35)
OLY Class **4:00PM 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
Clean
1 deadlift +1 pull + 1 full clean+ 1 jerk
60%x 1
70%x 1
80%x 1
85%x 2
Strength
3-3-3-3–3 clean pulls at 110% of 1 RM
5 bent over rows on dashes
Followed by 10 weighted hip thrusts
2017 05 14