Wednesday 3/29 – OlyWOD
Warm Up 3 rounds 3 snatch push press 3 power snatch 3 drop snatch Tall snatch 3×3 light Power snatch + snatch 5x(1+2) @ 75% (of full snatch) Back squat 3×5
Saturday 3/25 – OlyWOD
Warm Up 3 rounds: 3 snatch push press 3 OHS 3 drop snatch 3 snatch Power snatch + OHS 4x(1+1) light Snatch Establish a 1rm 4×1 @ 70% of 1rm Front squat Heavy single
Wednesday 3/22 – 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 Establish a 1rm 4×1 @ 70% of 1rm Weighted plank 3x30s
Saturday 3/18 – OlyWOD
Warm Up 3 rounds: 3 good morning 3 power clean 3 front squat 3 push press Press in split 3×3 light Clean w/ pause at knee + clean + jerk 5x(1+1+1) @ 85-90% Push press 4×3
Wednesday 3/15 – OlyWOD
Warm Up 5 rounds: 1 snatch pull 1 hang power snatch 1 snatch No contact snatch 4×2 light Snatch w/ pause at knee + snatch 5x(1+1) @ 85-90% Back squat 5×2
Saturday 3/11 – OlyWOD
Warm Up 3 rounds: 3 snatch RDL 3 snatch push press 3 power snatch 3 OHS Muscle snatch 4×3 light Snatch + floating snatch 5x(1+1) @ 80-85% Snatch balance 4×2
Wednesday 3/8 – OlyWOD
Warm Up 3 rounds: 3 good morning 3 clean pull 3 hang clean 3 press Power clean + push jerk 3x2x(1+1) light Clean + floating clean + jerk 5x(1+1+1) @ 80-85% Front squat 4×3
Saturday 3/4 – OlyWOD
Warm Up 3 rounds: 3 good morning 3 clean pull 3 hang power clean 3 front squat Tall clean 4×3 light 3-position clean (mid-hang, low-hang, floor) 5x(1+1+1) @ 75-80% Push jerk + split jerk 4x(1+1)
Wednesday 3/1 – OlyWOD
Warm Up 3 rounds: 3 snatch push press 3 power snatch 3 drop snatch Press in snatch 3×3 light 3-position snatch (mid-hang, low-hang, floor) 5x(1+1+1) @ 75-80% Back squat 4×4
Saturday 2/25 – OlyWOD
Warm Up 3 rounds: 3 snatch push press 3 OHS 3 drop snatch 3 snatch Power snatch + OHS 4x(1+1) light Snatch Heavy double 3×2 @ 85% heavy double Back squat 4×2