Saturday 11/5 – OlyWOD
Warm Up 3 rounds: 3 snatch push press 3 power snatch 3 drop snatch Tall snatch 4×3 light Snatch 5×3 @ 75% Snatch balance 4×2 heavy
Wednesday 11/2 – OlyWOD
Warm Up 3 rounds: 5 good morning 5 front squat 5 hang clean Tall clean 4×3 light Clean + clean + jerk 5x(1 clean, 2 C+J) @ 75% Pause front squat 4×2 heavy
Saturday 10/29 – OlyWOD
Warm Up Athlete’s choice Snatch Heavy single for the day, competition style: * 3 designated attempts * On make, can increase weight, on miss, can increase or stay the same but not decrease * Score is heaviest successful attempt as percentage of recent PR Snatch push press 4×3
Wednesday 10/26 – OlyWOD
Warm Up Athlete’s choice Clean and jerk Heavy single for the day, competition style: * 3 designated attempts * On make, can increase weight, on miss, can increase or stay the same but not decrease * Score is heaviest successful attempt as percentage of recent PR Back squat Find a 3RM
Saturday 10/22 – OlyWOD
Warm Up 3 rounds: 3 power clean 3 front squat 3 clean + jerk Close-grip OHS 3×4 light Clean + front squat + jerk 5x(1+1+1) @ 85% Clean pull 4×3
Wednesday 10/19 – OlyWOD
Warm Up 3 rounds: 3 snatch push press 3 OHS 3 drop snatch 3 snatch Power snatch + OHS 4x2x(1+1) light Snatch 5×2 @ 85% Snatch push press 4×3
Saturday 10/15 – OlyWOD
Warm Up 5 rounds: 1 snatch pull 1 hang power snatch 1 OHS 1 snatch Tall snatch 4×3 light Snatch lift-off w/ pause at knee + snatch 5x(1+1) @ 85% Back squat 5×3
Wednesday 10/12 – OlyWOD
Warm Up 3 rounds: 3 good morning 3 power clean 3 front squat 3 push jerk Tall clean 4×3 light Clean lift-off w/ pause at knee + clean + jerk 5x(1+1+1) @ 85% Clean RDL 4×3
Saturday 10/8 – OlyWOD
Dan is out today for Oly Class. He is a meet coaching Kendra. Go Kendra!!! Warm Up 3 rounds: 5 good morning 5 hang clean 5 jerk 5 press in split Power clean + push jerk 4x(2+2) light High-hang clean + mid-hang clean 5x(1+1) @ 80% Jerk 4×2
Wednesday 10/5 – OlyWOD
Warm Up 3 rounds: 3 snatch push press 3 OHS 3 snatch balance 3 hang snatch No-foot no-hook snatch 4×2 light High-hang snatch + mid-hang snatch 5x(1+1) @ 80% Snatch pull 4×3