Tag

Olympic lifting

Snatch – 7 x 1 @ 85% WOD: 100 Weighted Step ups @ dual 35/25 -EMOM 5 squat jumps-

Rope Climbs WOD: 2 Rounds – 30 sec work / 30 sec rest Thrusters @ 95/65 Bike Burpees Row Power Cleans @ 95/65 Bike Burpees...

OH Squat – 4 x 2 WOD: 6 Rounds 10 Calorie Assault Bike 12 Press @ 65/45 10 Calorie Row 12 Ring dips

Clean & Jerk – 7 x 1 @ 85% WOD: 5 Rounds 3 Clean pull @ above weight 6 pull ups 9 box jumps @...

LIFT: 1 1/4 Front Squats – 5 x 2 @ 85% WOD: 10 Rounds 15 sec Max Cal Assault Bike 45 sec Rest

Clean & Jerk Prep work 3 Rounds 21 Wall Ball @ 20/14 15 C2B Pull ups 9 Clean & jerk @ 135/95

LIFT: 10 min EMOM – 1 Power snatch + 1 Squat snatch @ 80% WOD: AMRAP in 8 Complete the complex unbroken: Hollow body to...

WOD: Partner’s complete 2 min Work / 1 min Rest of the following Hang Squat Clean @ 95/65 (1 athlete working) Heavy Sled Push Row...

LIFT: 10 min EMOM: Clean Pull + Hang Squat Clean @ 80% WOD: AMRAP in 7 20 DB Push Press @ 40/25 40 Double under’s

SKILL: Core Complex – 10x WOD: 30 OH Squat @ 95/65 30/20 Calorie Assault Bike 30 Sit ups 30/20 Calorie Row