Wednesday 5/3 – OlyWOD
Warm Up 3 rounds: 3 good morning 3 clean pull 3 hang clean 3 press Tall clean 3×3 light 3-position clean (pockets, above knee, floor) 5x(1+1+1) @ 75-80% Push jerk + jerk 4x(1+1)
Overhead All Day – OlyWOD
Warm Up Athlete’s choice Clean + jerk Heavy single 4×2 @ 65% of 1rm Push press 4×3
Wednesday 4/26 – OlyWOD
Warm Up Athlete’s choice Snatch Heavy single 4×2 @ 65% of 1rm Snatch RDL 4×4
Saturday 4/22 – OlyWOD
Warm Up 3 rounds: 3 snatch push press 3 OHS 3 drop snatch 3 snatch Power snatch + OHS 4x(1+1) light Snatch 85%, 88%, 90%, 92%, 88% Snatch pull 5×2 heavy
Wednesday 4/19 – 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 85%, 88%, 90%, 92%, 88% Clean pull 5×2 heavy
Saturday 4/15 – OlyWOD
Warm Up 3 rounds: 3 good morning 3 power clean 3 front squat 3 push press Sots press (scale: close-grip OHS) 3×3 light Segmented clean pull (2 second pauses: 2 inches off floor, below knee) + clean + jerk 5x(1+1+1) @ 80-85% Push press 4×3
Wednesday 4/12 – OlyWOD
Warm Up 3 rounds: 3 snatch pull 3 hang power snatch 3 snatch No-foot no-hook snatch 4×2 light Segmented snatch pull (2 second pauses: 2 inches off floor, below knee, above knee) + snatch 5x(1+1) @ 80-85% Back squat 5×2
Saturday 4/8 – OlyWOD
Warm Up 3 rounds: 3 snatch RDL 3 snatch push press 3 hang snatch Power snatch + OHS 4x2x(1+1) light Mid-hang snatch 5×2 @ 80-85% Snatch balance 4×2
Wednesday 4/5 – OlyWOD
Warm Up 3 rounds: 3 good morning 3 clean pull 3 hang clean 3 press Power clean + push jerk 3x2x(1+1) light Mid-hang clean + front squat + jerk 5x(1+2+1) @ 80-85% Front squat 4×3
Saturday 4/1 – OlyWOD
Warm Up 3 rounds 3 good morning 3 clean pull 3 hang power clean 3 front squat Tall Clean 4×3 light Power Clean + Clean 5x(1+2) @ 75-80% (of full clean) Behind-the-Neck Jerk Heavy single 3×2 @ 80% heavy single