Tag

Olympic lifting

LIFT: Snatch – 7 x 1 WOD: 5 Rounds Max Reps DB Bench Press (Floor Press) @ 40/30 Max Reps Ring Rows

LIFT: Clean & jerk – 7 x 1 WOD: 6 min AMRAP 10 Front Rack Lunges @ 75/55 10 push ups 20 tuck jumps -Rest...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 6 3 Push Jerk @ 135/95 9 Burpee Box Jump @ 24/20

LIFT: Bench Press – 3 x 5 WOD: “Rowing Randy” 3 Rounds 25 Power Snatch @ 115/75 500m Row

SKILL: 10 Rounds of Core Complex WOD: EMOM x 20 – heavy but perfect form 1 Squat clean 1 Thruster 1 Push jerk

LIFT: Snatch – 7 x 1 WOD: 120 Hollow Rocks *30 sec plank for each break

LIFT: OH Squat – 5 x 2 WOD: 20 min Ladder 5 KB Swings @ 24/16 kg / 1 Box Jump @ 24/20 10 KBS...

LIFT: Clean & Jerk – 7 x 1 WOD: 10 Rounds 5 Ring dips 10 Wall Ball @ 20/14 1 suicide sprint

SKILL: Max Height Box Jump WOD: 30 Burpees 30 Clean & Jerk @ 135/95 30 Burpees

LIFT: Snatch – 7 x 1 @ 85% 1RM WOD: 10 to 1 Dual KB Squat Clean 10 to 1 Sprawls