Oly
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Dec 18th, 2019

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Wednesday 12/18 – OlyWOD

Tall Snatch 40 x 3 40 x 3 50 x 3 50 x 3 Clean + Front Squat + Jerk 60 x 2 65 x 2 70 x 2 75 x 2 80 x 2 Snatch Pull 80 x 3 80 x 3 90 x 3 90 x 3

Dec 11th, 2019

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Wednesday 12/11 – OlyWOD

Snatch w/3 sec pause in catch 60 x 3 65 x 3 70 x 3 75 x 3 80 x 3 Power Clean & Jerk 65 x 3 70 x 3 75 x 3 80 x 2 85 x 2 Back Squat 5×3 (Heavy Triple)

Dec 4th, 2019

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Wednesday 12/4 – OlyWOD

A) Snatch 60% x3 70% x3 80% x2 85% x1 90% x1 95% (3×1) B) Front Squat + Jerk (% off of 1RM Clean & Jerk) 60% x3 65% x3 70% x3 75% x3 80% x1 85% x1 90% x1

Nov 20th, 2019

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Wednesday 11/20 – OlyWOD

A) Hang Snatch Below the Knee 65% (2×3) 70% x3 75% x3 80% x3 B) Hip Clean & Jerk 55% x4 60% x3 65%x3 70% x3 80% x3 C) Max Hollow Hold 3 attempts D) Max Pushups 3 attempts

Nov 14th, 2019

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Thursday 11/14 – OlyWOD

Schedule Update Oly has been switched to Thursday night this week only. A) Snatch Balance + OHS (1+1) 65% x 3 65% x3 70% x3 80% x3 85% x3 B) Hang Clean & Jerk 60% x4 65% x3 70% x3 75% x3 80% x2 C) Snatch Pull 80% (2×3) 90% (2×3)

Oct 30th, 2019

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Wednesday 10/30 – OlyWOD

A) Power Clean + Hang Power Clean 5 (1+1) B) Strict Press 5-5-3-3-1-1 C) Jumping Squat 3×5

Oct 16th, 2019

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Wednesday 10/16 – OlyWOD

A) Hip Power Snatch 3-3-3-3-3 B) Overhead Squat 4-3-3-2-2 C) Banded Lat Pulldown 3 x Max Reps

Oct 9th, 2019

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Wednesday 10/9 – OlyWOD

A) Clean 1-1-1-1-1-1 Note: Max load 90% of best clean. B) Back Squat 5-5-5-5-5 C) Kettlebell Sumo Deadlift High Pull 3×10

Oct 2nd, 2019

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Wednesday 10/2 – OlyWOD

Snatch Pull + Power Snatch + Overhead Squat 5(2+2+2) B) Tempo Front Squat 3-3-3-3-3 Note: 3-second descent, 3-second hold in bottom, fast assent Bentover Row w/ Barbell 3×8

Sep 25th, 2019

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Wednesday 9/25 – OlyWOD

A)Clean + Hang Clean + Jerk 5(1+1+1) Note: Working range 60-80% 1RM C&J B)Clean Pull 5×1 Note: Working range 85-110% 1RM C&J C)Jumping Squat 3×5 Note: Max load 95/65