OLYWOD

Saturday 3/25 – 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
Establish a 1rm
4×1 @ 70% of 1rm

Front squat
Heavy single




Wednesday 3/22 – OlyWOD

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Dale

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
Establish a 1rm
4×1 @ 70% of 1rm

Weighted plank
3x30s




Saturday 3/18 – OlyWOD

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Tom

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

Press in split
3×3 light

Clean w/ pause at knee + clean + jerk
5x(1+1+1) @ 85-90%

Push press
4×3




Wednesday 3/15 – OlyWOD

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

No contact snatch
4×2 light

Snatch w/ pause at knee + snatch
5x(1+1) @ 85-90%

Back squat
5×2




Saturday 3/11 – OlyWOD

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Matt

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

Muscle snatch
4×3 light

Snatch + floating snatch
5x(1+1) @ 80-85%

Snatch balance
4×2




Wednesday 3/8 – OlyWOD

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Kendra

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

Power clean + push jerk
3x2x(1+1) light

Clean + floating clean + jerk
5x(1+1+1) @ 80-85%

Front squat
4×3




Saturday 3/4 – OlyWOD

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Fanning

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

Tall clean
4×3 light

3-position clean (mid-hang, low-hang, floor)
5x(1+1+1) @ 75-80%

Push jerk + split jerk
4x(1+1)




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