OLYWOD

Saturday 11/18 – OlyWOD

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Compose & Go

Warm Up
3 rounds:
3 clean RDL
3 power clean
3 front squat
3 push press

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

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

Clean RDL
3×5




Wednesday 11/15 – OlyWOD

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Drive Up

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

Muscle snatch
3×3 light

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

Snatch push press
4×4




Saturday 11/11 – OlyWOD – NO CLASS TODAY

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No Oly Class – Southie Showdown




Wednesday 11/8 – 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

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

Pause front squat
4×3




Saturday 11/4 – 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
5x(1+1+1) @ 75%

Jerk
4×2




Wednesday 11/1 – OlyWOD – pic

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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

3-position snatch
5x(1+1+1) @ 75%

Back squat
3×5




Saturday 10/28 – OlyWOD

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Warm up
3 rounds:
3 clean RDL
3 hang power clean
3 front squat
3 jerk

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

Clean + jerk
Heavy double
3×2 @ 80% of heavy double

Back squat
5×3




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