OLYWOD

Saturday 5/27 – OlyWOD

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Warm Up
Athlete’s choice

Clean + jerk
3 progressively heavier singles, meet style

Clean pull
4×3




Wednesday 5/24 – OlyWOD

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Warm Up
Athlete’s choice

Snatch
3 progressively heavier singles, meet style

Snatch pull
4×3




Snatch All Day – OlyWOD

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Nasa – Mike – NASA, we have lift off

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

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

Snatch
5×2 @ 85-90%

Snatch RDL
4×5




Wednesday 5/17 – OlyWOD

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Warm Up
3 rounds:
3 power clean
3 front squat
3 clean + jerk

Power clean + front squat + jerk
4x(1+1+1) light

Clean + jerk
5×2 @ 85-90%

Front squat
4×3




Saturday 5/13 – OlyWOD

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

Sots press (scale: close-grip OHS)
3×3 light

Hang clean pull + hang clean + clean + jerk
5x(1+1+1+1) @ 80-85%

Push press
4×3




Wednesday 5/3 – OlyWOD

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Warm Up
3 rounds:
3 good morning
3 clean pull
3 hang clean
3 press

Tall clean
3×3 light

3-position clean (pockets, above knee, floor)
5x(1+1+1) @ 75-80%

Push jerk + jerk
4x(1+1)




Overhead All Day – OlyWOD

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Warm Up
Athlete’s choice

Clean + jerk
Heavy single
4×2 @ 65% of 1rm

Push press
4×3




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