Wednesday 2/22 – 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 Heavy double 3×2 @ 85% heavy double Clean pull 4×3
Saturday 2/18 – OlyWOD
Warm Up 3 rounds: 3 good morning 3 power clean 3 front squat 3 push press Press in split 3×3 light Clean pull + clean + jerk 5x(1+1+1) @ 85-90% Push press 4×3
Wednesday 2/15 – Keep the bar close – OlyWOD
https://www.instagram.com/p/BQV2AjGBdB7/ Alexi keeping the bar real close and brushing his hair with the bar Warm Up 5 rounds: 1 snatch pull 1 hang power snatch 1 snatch Power snatch + drop snatch 4x(1+1) light Snatch pull + snatch 5x(1+1) @ 85-90% Front squat 4×2
Saturday 2/11 – OlyWOD
Warm Up 3 rounds: 3 snatch RDL 3 snatch push press 3 power snatch 3 OHS Muscle snatch 4×3 light 2-position snatch (high hang, mid hang) 5x(1+1) @ 80-85% Snatch pull 4×3
Wednesday 2/8 – OlyWOD
Warm Up 3 rounds: 3 good morning 3 hang power clean 3 front squat Tall clean 3×3 light 2-position clean 5x(1+1) @ 80-85% Jerk 4×2
Saturday 2/4 – OlyWOD
Warm Up 3 rounds: 3 good morning 3 power clean 3 front squat 3 press Power clean + push jerk 4x2x(1+1) light Clean + jerk 5x(3+1) @ 75-80% Clean RDL 4×4
Wednesday 2/1 – OlyWOD
Warm Up 3 rounds 3 snatch push press 3 power snatch 3 drop snatch Press in snatch 3×3 light Snatch 5×3 @ 75-80% Back squat 4×3
Saturday 1/28 – 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 single 3×2 @ 70% heavy single Back squat 4×3
Wednesday 1/25 – OlyWOD
Warm Up 3 rounds: 3 power clean 3 front squat 3 clean + jerk Power clean + push jerk 4x(1+1) light Clean + jerk Heavy single 3×2 @ 70% heavy single Push press 4×3
Saturday 1/21 – OlyWOD
Warm Up 3 rounds: 3 good morning 3 power clean 3 front squat 3 push press Close-grip OHS (adv: Sots press) 3×4 light Clean + front squat + jerk 5x(1+1+1) @ 85% Segmented clean pull (pauses off floor, above knee) 4×2