Tag

Olympic lifting

SKILL: Burgener warm up & Prep WOD: AMRAP in 20 15 Power Clean @ 115/85 45 Double under’s 15 Push Jerk 45 Double under’s

STRENGTH: Snatch 5 x 1 @ 95% WOD: 50 Air Squats 25 Ring Row 50 Box Jump @ 24/20 25 Pull ups

STRENGTH: OH Squat – 5 x 2 WOD:5 Rounds 15 GHD sit ups 5/3 Ring Muscle Ups

STRENGTH: 20 min EMOM 1 Squat Clean (+ wt EM) WOD: 21-15-9 Burpee Box Jump Overs @ 24/20 KB Swings @ 32/24

STRENGTH: Front Squat 5 x 2 @ 70% WOD: Partner’s A) Run 400m B) AMRAP Deadlift @ 135/95 -switch- A) Run 400m B) AMRAP Power...

SKILL: Burgener & Prep WOD: “Hot Shots 19” 6 Rounds 30 Air Squats 19 Power Cleans @ 135/95 7 Strict Pull ups 400m Run

STRENGTH: Press 5 x 3 WOD: AMRAP in 10 18 Wall Ball @ 20/14 9 DB Hang Power Clean @ 50/35 6 DB Push Press

STRENGTH: Snatch @ 75-85% WOD: 30 min EMOM A) 3 Snatch Pull B) 2 Power Snatch C) 1 Squat Snatch

STRENGTH: OH Squat 5 x 2 WOD: 4 Rounds 10 KB Squat Cleans @ 24/16kg 15 KB Swings 45 Double under’s

STRENGTH: Clean & Jerk 1RM WOD: For Time 400m Run 30 Cal Row 20 Burpees