Saturday, 21 January

*****0800 Lifting*****

SQUAT CLEAN AND JERK

6 Sets on 2:30

• 2 Reps @ 68%
• 2 Reps @ 73%
• 1 Rep @ 78%
• 1 Rep @ 76%
• 1 Rep @ 81%
• 1 Rep @ 83%

*****0900 Class*****

WARM UP

WODAPALOOZA 2023 Workout “Holds and Climbs”

In Teams of 3

One athlete completes 9 rope climbs while the other athletes complete 33 Synchro Hang Power Cleans

into….

One athlete completes 9 rope climbs while the other athletes complete 33 Synchro Shoulder to Overheads

into…

One athlete completes 9 rope climbs while the other athletes complete 33 Synchro Thrusters

Time Cap: 25 mins

RX: 115/75 Scaled: 95/65

*Each athlete should complete 1 round of rope climbs and 2 rounds of weighted movements

*****ADDITIONAL WORK*****

Handstand Walk and Overhead Lunge

10 AMRAP

• 25ft Handstand Walk
• 25ft Overhead walking lunge
• 50ft Handstand Walk
• 25ft Overhead walking lunge
• 75ft Handstand Walk
• 25ft Overhead walking lunge
• ……adding 25ft to the handstand walk each round (95/65)

Olympic Strength Accessory

3 Supersets on 3:00 (athletes choice on weight)

• 3-6 Barebell GoodMornings
• 3-6 Barbell bent over rows

Row for Distance

• 30 secs on, 30 secs off
• 1 min on, 30 secs off
• 1:30 on, 30 secs off
• 2:00, 30
• 2:30, 30
• 3:00, 30
• 3:30, 30
• 4:00, 30