Wednesday, 12 May WOD

Warm up: 10 Minutes

2 Sets (with empty bar):

  • 5 Deadlift,
  • 5 Bent-Over Rows,
  • 5 Strict Press
  • 5 Hang Power Clean,
  • 5 Front Squat
  • 5 Split Jerk
  • 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
  • 5 Good Mornings
  • 5 Jumping Squats

Strength/Skill: Olympic Conditioning

1 Clean Lift Off + 1 Clean + 1 Hang Clean, pick load Every 2 mins for 16 mins.


Build over the course of the 8 sets to something heavy for today. A clean lift off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift off, and pause 2 secs at the knees.

Try to maintain time schedule if possible.

Snatch Balance

  • 3-3-3-3-3
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Scaling: Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.


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