Wednesday 1/18 – OlyWOD
Warm Up 5 rounds: 1 snatch pull 1 hang power snatch 1 snatch Power snatch + drop snatch 4x(1+1) light Snatch + OHS 5x(2+2) @ 85% Back squat 4×3
Saturday 1/14 – OlyWOD
Warm Up 3 rounds: 3 snatch RDL 3 muscle snatch 3 snatch push press 3 OHS Muscle snatch 4×3 light Snatch w/ pause at knee + snatch 5x(1+1) @ 80% Snatch balance 4×2
Wednesday 1/11- OlyWOD
Warm Up 5 rounds: 1 snatch pull 1 hang power snatch 1 snatch Power snatch + drop snatch 4x(1+1) light Snatch + OHS 5x(2+2) @ 85% Back squat 4×3
Saturday 1/7- OlyWOD
Warm Up 3 rounds: 3 good morning 3 power clean 3 front squat Tall clean 4×3 light Clean pull + hang clean + clean 4x(1+1+1) @ 75% Push jerk + split jerk 4x(1+1)
Wednesday 1/4- OlyWOD
Warm Up 3 rounds: 3 snatch push press 3 power snatch 3 drop snatch No-hook no-foot snatch 4×2 light Snatch pull + hang snatch + snatch 5x(1+1+1) @ 75% Segmented snatch pull (pauses off floor, below knee, mid-thigh) 4×2
Saturday 12/31 – OlyWOD
Oly class is on today!! Warm Up 3 rounds: 3 snatch push press 3 OHS 3 drop snatch 3 snatch Power snatch + OHS 4x(1+1) light Snatch 86%, 90%, 94%, 98%, 102% Back squat Heavy single 3×3 @ 85% of heavy single
Wednesday 12/21 – OlyWOD
Warm Up 5 rounds: 1 snatch pull 1 hang power snatch 1 drop snatch 1 snatch No-contact snatch 4×2 light Snatch pull + snatch 5x(1+1) @ 85-90% Back squat 4×3
Saturday 12/17 – Oly
Warm Up 3 rounds: 3 snatch RDL 3 muscle snatch 3 snatch push press 3 OHS Power snatch + snatch balance + OHS 4x(1+1+1) light Hang snatch + snatch w/ pause at knee 5x(1+1) @ 80% Snatch RDL 4×4
Wednesday 12/14 – Oly
Warm Up 3 rounds: 3 good morning 3 hang clean 3 press in split Power clean + front squat + jerk 4x(1+1+1) light Hang clean + clean w/ pause at knee + jerk 5x(1+1+1) @ 80% Front squat 4×3