OLYWOD

Saturday 4/21 – OlyWOD

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Warm Up
3 rounds:
3 good morning
3 power clean
3 front squat
3 push press

Press in split
3×3 light

Clean pull + clean + jerk
5x(1+1+1) @ 85-90%

Push press
4×3




Wednesday 4/18 – OlyWOD

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Warm Up
5 rounds:
1 snatch pull
1 hang power snatch
1 snatch

Power snatch + drop snatch
4x(1+1) light

Snatch pull + snatch
5x(1+1) @ 85-90%

Front squat
4×2




Saturday 4/14 – OlyWOD

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Ryan – Owning It

Warm Up
3 rounds:
3 snatch RDL
3 snatch push press
3 power snatch
3 OHS

Muscle snatch
4×3 light

2-position snatch (high hang, mid hang)
5x(1+1) @ 80-85%

Snatch pull
4×3




Wednesday 4/11 – OlyWOD

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Warm Up
3 rounds:
3 good morning
3 hang power clean
3 front squat

Tall clean
3×3 light

2-position clean
5x(1+1) @ 80-85%

Jerk
4×2




Saturday 4/7 – OlyWOD

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Sacco 18.2A

Warm Up
3 rounds:
3 good morning
3 power clean
3 front squat
3 press

Power clean + push jerk
4x2x(1+1) light

Clean + jerk
5x(3+1) @ 75-80%

Clean RDL
4×4




OlyWOD

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Shayne under the watchful eye of Carly

Warm Up
3 rounds
3 snatch push press
3 power snatch
3 drop snatch

Press in snatch
3×3 light

Snatch
5×3 @ 75-80%

Back squat
4×3




Saturday 3/31 – OlyWOD

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Warm Up
3 rounds:
3 snatch push press
3 OHS
3 drop snatch
3 snatch

Power snatch + OHS
4x(1+1) light

Snatch
Heavy single
3×2 @ 70% heavy single

Back squat
4×3




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