Warm-Up:
2 min ride, row or run
Dynamic Flex
– PVC Lunging Dislocates + OHS
– Barbell Kang Squat x 5
– Hang Power shrug x 10
– Hang High Pull X 10
– Thruster x 5
Olympic Prep:
Snatch Push Press + OHS w/ Pause in Bottom: 2 + 2 @ 65%
2 + 2 @ 70%, 3 x 2 + 2 @ 75%
Olympic:
Snatch: 2 x 3 @ 60%, 3x @ 65%, 3x@70%, 2 x 3 @ 75%
Drop after each rep*
Olympic Efficiency:
5 Min to Find a 5RM Power Clean for day
Plus +
3 Rounds at 75%
– 50 DU
– 20 Wall Balls
– 12E SA DB Snatch (12 per side)
WOD:
7 Min AMRAP
– 2 Hang Power Clean @ 65-70% of Olympic
– 3 Box Jump Over
Bonus Accessory:*
1.) Back Extensions: 2 x 10
2.) SA Farmers Carry: 3 x 50m
*The Bonus accessory is extra work for those that would like to do it – we will add to class setting if time allows*
Recovery:
Roll Out Glute/ It
Fab Four
down dog