Tag

Olympic lifting

LIFT: Snatch – 5 RM WOD: 4 Rounds 5 Ring dips 10 DB Cleans @ 40/25 20 Lunge steps

LIFT: OH Squat – 5 RM WOD: 5 Rounds 400m Run 2 Rope Climbs

LIFT: Jerk – 5 RM WOD: 100m Sandbag run Max plank 200m Sandbag Run Max Handstand 400m Sandbag Run Max L-sit

LIFT: Snatch – 5 RM WOD: Partner Tag Team A) Row 2k B) AMRAP of 5 Press & 5 Pull ups Score time and reps....

LIFT: OH Squat – 5 RM WOD: 4x 10 Alternating DB Snatch @ 30/45# 100m Sprint

SKILL: Turkish Get Up – max load WOD: EMOM x 12 1 Clean 5 Front Squats 1 Jerk

LIFT: Clean – 5 RM WOD: 250m Row 50 KB Swings @ 24/16 kg 250m Row 40 Double under’s 250m Row 30 Sprawls

SKILL: Handstand practice WOD: Barbell Complex – AMRAP in 20 1 Deadlift 1 Power Clean 1 Front Squat 1 Split Jerk

LIFT: Snatch – 7 x 1 WOD: 4 Rounds 10 T2B 20 Russian twist @ 16/12 kg 30 Double under’s

LIFT: Clean & Jerk – 7 x 1 WOD: EMOM x 10 3 T2B 3 shoulder to Overhead @ 135/95