Tag

Olympic lifting

SKILL: Max Height Box Jump WOD: 20 min EMOM odd: 2 Squat Clean @ 85% 1RM even: 40 Double under’s

LIFT: 10 min EMOM: 1 snatch pull + 1 squat snatch @ 90% 1RM WOD: AMRAP in 9 5 HSPU 10 KB Snatch @ 24/16...

LIFT: Front Squat – 5 x 2 WOD: 16 min EMOM odd: 50 Foot Farmer Carry – HAP even: Max Reps Ring Rows

SKILL: 500m Row for Time WOD: Ascending Ladder 1-2-3-4-5-etc Power Snatch @ 95/65 OH Lunge per leg Burpee over Bar AMRAP in 6

LIFT: Jerk – 7 x 1 WOD: Teams of 3 Athlete 1 = static squat hold Athlete 2 = static OH DB/KB hold Athlete 3...

LIFT: OH Squat – 5 x 2 WOD: 20 min EMOM odd: 10 Kb Swing to Goblet Squat even: 5 sprawls

LIFT: Bench Press – 3 x 5 WOD: 21-15-9 Squat cleans @ 155/115 T2B

SKILL: 60 sec Max Effort Assault Bike WOD: 5 Rounds 6 Snatch pull @ 90% 1RM 12 walking Lunge steps w/ barbell

LIFT: 10 min EMOM: 2 Power Cleans + 1 Hang Squat Clean WOD: Max Calorie Assault Bike 15 sec sprint / 45 second rest 5...

LIFT: Front Squat – 5 x 2 WOD: 18 min AMRAP 1 Power Snatch @ 135/95 3 HSPU (sub 1 wall walk) 5 Burpees