WEIGHTLIFTING 200812-WED

Snatch

2 power snatch + 1 squat snatch

5x1 @70% of power snatch

Clean

2 power clean + 1 clean

5x1 @70%of power clean

Jerk

3 jerk dips + 2 split jerks

4x1 @75/80% of jerk

Accessories

Side plank

20 sec left

20 sec right

X4

Dual db z press

4x10

Superset

Bicep curl

4x12

36 views0 comments

Recent Posts

See All

PARTNER WOD 210612 - SATURDAY

WARM UP Coach Stretch T-Spine Rot. 3 RDS 5 Med Ball Cleans 4 Burpee Broad Jumps 5 Hollow Swings 100m Run Skill / Strength Gymnastics Skills Kipping Clinic Practice proper kipping techniques bring your

WOD 210611 - FRIDAY

WARM UP Coach Stretch Squat Mobility 3 RDS 5 PVC OHS 6 Ring Rows 5 Pike Push Ups 6 Alt. V-Ups Skill / Strength Within 10 Mins: Find 3RM Front Squat Then: 3 x 30s Front Rack Hold 110% of heavy 3 front