OLYWOD

Wednesday 9/20 – OlyWOD

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Warm Up
3 rounds:
3 snatch RDL
3 power snatch
3 OHS
3 drop snatch

Press in snatch
3×3 light

Snatch pull + snatch
5x(1+1)

Snatch RDL
4×5




Saturday 9/16 – OlyWOD

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Pete

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
5x(2+1) @ 85%

Clean RDL
3×5




Wednesday 9/13 – OlyWOD

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

Muscle snatch
3×3 light

Snatch
5×2 @ 85

Front squat
4×3




Saturday 9/9 – OlyWOD

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Gametime

Warm Up
3 rounds:
3 snatch pull
3 hang power snatch
3 snatch

Power snatch + snatch balance
3×2 light

Two-position snatch
5x(1+1) @ 80%

Snatch balance
4×2




Wednesday 9/6 – OlyWOD

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

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

Two-position clean + jerk
5x(1+1+1) @ 80%

Pause back squat
4×3




Saturday 9/2 – 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

Clean
5×3 @ 75%

Jerk
4×2




Wednesday 8/30 – OlyWOD

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

Tall snatch
3×3 light

Snatch
5×3 @ 75%

Snatch pull
4×3




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