Wednesday 9/27 – OlyWOD
Warmup 3 rounds: 3 power clean 3 front squat 3 tall clean Hang power clean + front squat 3×3 light Hang clean Set a new 1rm Behind-the-neck jerk Heavy single
Saturday 9/23 – OlyWOD
Warm up 3 rounds: 3 clean RDL 3 hang power clean 3 front squat 3 jerk Press in clean (Sots press) 3×3 light Clean pull + clean + jerk 5x(1+1+1) Back squat 5×3 @ 85%
Wednesday 9/20 – OlyWOD
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
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
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
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
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
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
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
