Tag

Olympic lifting

LIFT: Deadlift – 1 RM WOD: 4x 10 Burpees 8 Cleans @ 95/65 6 Racked lunges (front or back)

SKILL: Core Complex – 10 sets WOD: 5 Rounds 10 Power Clean @ 155/115 30 KB Swings @ 24/16 kg

LIFT: Bench Press 5 x 5 WOD: 5 Rounds 10 Snatch @ 95/65 200m Run

LIFT: Snatch – 3 RM WOD: AMRAP in 9 3 stone to shoulder 9 Box Jumps @ 24/20

LIFT: OH Squat – 5 x 2 WOD: 20 cal. row 20 goblet squats @ 24/16kg 30 cal. Row 30 KB sumo deadlift highpull 40...

LIFT: Clean & Jerk – 7 x 1 WOD: 50 KB Swings @ 24/16 kg then…. 15-12-9 Hang Power Cleans @ 135/95 Sprawls then….. 50...

LIFT: Press – 5 x 5 WOD: EMOM x 12 1 Clean 3 Front Squat 1 Jerk

SKILL: Tire Flips WOD: 4 Rounds 240 m Row 12 OH Squat @ 115/75 6 Burpees

LIFT: Clean & Jerk – 7 x 1 WOD: 5 Rounds 5 Tire Flips 200m Run

LIFT: OH Squat – 5 x 2 WOD: EMOM for 10 min 1 Squat Clean @ 85% IRM