Tag

Olympic lifting

LIFT: 3 Cleans EMOM for 10 min WOD: Partner AMRAP in 12 min. A) 100m Sprint B) plank hold -alternate every time-

SKILL: V to Hollow Body – “Sally” version WOD: EMOM x 12 min 1 Deadlift @ 135/95 1 Power clean 1 Hang power clean

LIFT: 2 Snatch EMOM for 10 min. WOD: 4 Rounds 3 Broad Jump 6 Burpee tuck jumps 9 Ball slams @ 20/15

LIFT: 3 Cleans EMOM for 10 min. WOD: 5 Rounds 5 KB thrusters – R @ 24/16kg 100m Run 5 KB thrusters – L 100m...

SKILL: squat ball WOD: 5 Snatch @ 135/95 40 Double under’s 10 Snatch @ 115/85 40 Double under’s 20 Snatch @ 75/55 40 Double under’s

SKILL: Sled Push WOD: 5x 10 snatch @ 75/55 30 sec. chin up hold 10 snatch 60 sec. plank hold -20 min Cap-

SKILL: Rope climbs – max ascents in 2 min. WOD: EMOM x 15 1 Power clean @ 115/75 2 Beggars 3 Push Press

LIFT: 2 Snatch EMOM for 10 min WOD: AMRAP in 9 2 Muscle ups (pull ups + dips) 4 Push press @ 135/95 60 Double...

LIFT: 3 Cleans EMOM for 10 min (50-60%) WOD: “Swinging Annie” 50-40-30-20-10 KB Swings @ 24/16 kg Double under’s

SKILL: Hand balancing drills WOD: 20-15-10-5 Hang Power Snatch @ 95/65 Box Jumps @ 24/20 HK2E