Wednesday, 17 March WOD

Warm up: Movement Prep

Strength/Skill: Olympic Lifting

  • Muscle Snatch 3 sets x 5 reps
    • work up to a moderate weight and complete three sets.
  • Hang Squat Snatch 3 sets of 5 reps
    • work up to a difficult weight and complete three sets
    • Reset after each rep if needed and rest 2 minutes between sets
  • 3 Position Clean ( hang, knee, floor) 1,1,1 x 5 sets
    • Work up to heavy/difficult weight
    • Rest 2 minutes between sets
  • Overhead Complex with a PVC or empty Barbell
    • 5 rounds for quality of the following (NOT FOR TIME)
    • 3 strict press
    • 3 push press
    • 3 push jerk
    • 3 split jerk
    • 3 over head squat
    • 3 snatch balance

METCON: After class/extra credit

  • 3 Rounds for time of:
    • 5 x Power Cleans  (95# / 65#)       
    • 5 x Push Press  (95# / 65#)
    • 5 x Power Snatch  (95# / 65#)
    • 5 x Overhead Squat  (95# / 65#)   

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