Tag

Olympic lifting

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 10 min EMOM 10 Calorie Row

SKILL: pull ups – 5 x 3 strict or weighted WOD: EMOM x 15 min 1 Power clean @ 135/95 1 Hang squat clean

LIFT: Snatch – 3 RM WOD: 3 Rounds 10 hang Power Snatch @ 75% of 3RM 20 Box Jump Overs @ 24/20 400m Run

LIFT: OH Squat – 3 RM WOD: 3 Rounds 50 KB Swings @ 24/16 kg 50 Cal. Row

LIFT: Jerk – 3 RM WOD: 36-24-12 Sit ups 18-12-6 H/R Push ups 200m Sandbag Run after each round

LIFT: Clean – 3 RM WOD: 100 KB Swings @ 24/16 kg 10 Power cleans @ 115/85 20 Ball Slams @ 25/20 100 KB Swings...

LIFT: Front Squat – 3RM WOD: Open 13.1 – 17 minute Cap 40 Burpees, 30 Snatch @ 75/45 30 Burpees, 30 Snatch @ 135/75 20...

LIFT: Snatch – 5 RM WOD: AMRAP in 10 10 burpees 20 slam ball @ 20/15 30 Double under’s

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 20 Run 200m 20 cleans @ 95/65 Run 300m 30 box jumps @ 24/20 Run...

LIFT: Jerk – 5 x 3 WOD: 5 Rounds 1 sled push – add weight each round 10 Deadlift @ 185/135 -score total sled weight-