Saturday 4/9 – OlyWOD
Warm Up Athlete’s preference (C+J) Clean + jerk Establish a 1RM 3×1 @ 70% of 1RM Mobility ~20min as a class
Warm Up Athlete’s preference (C+J) Clean + jerk Establish a 1RM 3×1 @ 70% of 1RM Mobility ~20min as a class
Warm Up Athlete’s preference (snatch) Snatch Establish a 1RM 3×1 @ 70% of 1RM Back squat Heavy single
*Today’s Oly Class will meet in the main area of Southie Green today, rather than in the Toaster. Thank you!* Warm Up 3 rounds: 3 snatch push press 3 OHS 3 drop snatch 3 snatch No-foot no-hook snatch 4×2 light Snatch 5×1 @ 85-90% Snatch RDL 5×4
Warm Up 3 rounds: 3 power clean 3 front squat 3 clean + jerk Tall clean 4×3 light Clean and jerk 5×1 @ 85-90% Back squat 4×2 heavy
Warm Up 3 rounds: 3 good morning 3 power clean 3 front squat 3 push jerk Power clean + power jerk 4x(2+2) light Clean pull + clean + jerk 5x(1+1+1) @ 80-85% Push press 5×3
Warm Up 5 rounds: 1 snatch pull 1 hang power snatch 1 OHS 1 snatch Tall snatch 4×3 light Snatch pull + snatch 5x(1+1) @ 80-85% Front squat 6×2 across
Warm Up 3 rounds: 3 snatch RDL 3 hang snatch pull 3 snatch push press 3 OHS No-foot no-hook snatch 4×2 light Snatch 5×2 @ 75-85% Snatch pull 5×3
Warm Up 3 rounds: 3 power clean 3 front squat 3 clean + jerk Power clean + push press 4x(2+2) light Clean w/ pause at knee + hang clean + jerk 5x(1+1+1) @ 75-85% Clean RDL 5×4
Warm Up 3 rounds: 3 clean pull 3 hang power clean 3 front squat 3 push press Tall clean 4×3 light Clean + jerk 5×2 @ 70-80% Push press 5×3
Warm Up 3 rounds: 3 snatch pull 3 hang power snatch 3 drop snatch 3 hang snatch Muscle snatch 4×2 light Snatch + hang snatch + OHS 5x(1+1+1) @ 70-80% Back squat 4×4 across