WEIGHTLIFTING 200729- WED

Snatch

2 low hang pause power snatch + 1 low hang pause snatch

3x1@80

Clean

2 low hang pause power clean + 1 low hang pause clean

3x1@80

Jerks

3 push jerks + 2 split jerks w/ 2 sec pause on top

@65/70%

Accessories

Bicep curls

4x12/15

Super set w/

Clapping pushups

4x10/15

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WOD 201030 - FRIDAY

2 Rounds 100m Run 8 Alt. Cossack Squat 5 L/R DB upright row 8 Hollow Rocks 6 Scorpion Stretch S/S 5x7 Weighted or Parallette Push-ups Superset: 5 L/R Single Arm Bicep Curl to Press https://youtu.be/93

WOD 201029 - THURSDAY

WARM UP 1 Round Burgener Clean warm-up 5 AMRAP 5 Reverse Barbell curl 5 Barbell Strict Press 10s Dead Hang + 5 Hollow/Arch Swings 100m run S/S 3x1 Power Clean Load: 80-85% or moderate-heavy Then in 10

Weightlifting 201028-Wednesday

Snatch 2 snatch high pull + 2 power snatch w/ pause on receive 4x1 @75 of power snatch clean 2 hang power clean + 3 push jerk w/ pause on receive 4x1 @75% of power clean front squat tempo 4x4 3/0/1/0

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