WOD

Skill: Squat Snatch Practice

Metcon: “Open 12.2”

As Many Reps as Possible in 10 minutes

30 Snatches (35/20 kg)

30 Snatches (60/35kg)

30 Snatches (75/45 kg)

30 Snatches (95/55 kg)

Continue at this weight until time is up

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Olympic Weightlifting

 

6×5 TNG PC 50%-55%-60%-65%-70%

TNG Jerk from racks 6×3 60-70% NO FAILURES
Back squat 6x3x80%

Skill: KB American swings & DU Practice.

MetCon: In Front of running clock perform 5 rounds for reps

1min ME Row (cal)
1min ME American Swings 24/16kg
1min ME Double unders
1min ME OH Lunge 25/15kg
1min ME Sit ups
1min Rest!

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Olympic Weightlifting

 

Snatch (no straps!)2x3x70% 3x3x80% 2x2x90%

Clean & jerk 2×2+2×70% 2×2+1×80% 2×1+1×90%

 

Snatch pull 4x4x100%

Back squat 3x3x75% 3x2x85%

Skill: S2OH practice (Progression from Push press>Push jerk> Split Jerk)

MetCon: In teams Of 2 Perform 25min AMRAP
6 S2OH 52.5/35kg
12 Toes 2 bar
24 Box Jumps 60/50 cm

*Ask coach for scaling options.

Skill: Snatch Practice + Toes 2 Bar efficiency

MetCon: “Open 15.1a”
Complete As Many Rounds as Possible in 9 minutes

15 Toes 2 Bar

10 Deadlifts (52.5/35kg)

5 Snatches (52.5/35kg)

 

Olympic Weightlifting

 

16 min E2MOM snatch ladder

Start at 70% add weight each set, sets of 3 at 70-80%, sets of 2 at 80-90%, sets of 1 at 90-100%

 

OHS find 3 RM
Lunge 5×3+3×50-70% of 1RM backsquat

Skill: practice Wall balls efficiency, DU & RMU

MetCon: OPEN 12.4
As Many Reps as Possible in 12 minutes

 

150 Wall Balls (20/14lbs)

90 Double-Unders

30 Muscle-Ups

 

perform in 2 heats with one person working and the other judging.

 

Olympic Weightlifting

 

Find 1 RM squat clean (25 min)

Push jerk 5x5x60% (TNG)

 

Good morning 5x8x80-100% 1RM snatch

Backsquat 6x3x80%