OLYWOD

Wednesday 12/4 – OlyWOD

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Barry

A) Snatch
60% x3
70% x3
80% x2
85% x1
90% x1
95% (3×1)

B) Front Squat + Jerk (% off of 1RM Clean & Jerk)
60% x3
65% x3
70% x3
75% x3
80% x1
85% x1
90% x1




Wednesday 11/20 – OlyWOD

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Coach Dale in the middle of 20.4

A) Hang Snatch Below the Knee
65% (2×3)
70% x3
75% x3
80% x3

B) Hip Clean & Jerk
55% x4
60% x3
65%x3
70% x3
80% x3

C) Max Hollow Hold
3 attempts

D) Max Pushups
3 attempts




Thursday 11/14 – OlyWOD

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BSull

Schedule Update
Oly has been switched to Thursday night this week only.

A) Snatch Balance + OHS (1+1)
65% x 3
65% x3
70% x3
80% x3
85% x3

B) Hang Clean & Jerk
60% x4
65% x3
70% x3
75% x3
80% x2

C) Snatch Pull
80% (2×3)
90% (2×3)




Wednesday 10/30 – OlyWOD

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Mike

A) Power Clean + Hang Power Clean
5 (1+1)

B) Strict Press
5-5-3-3-1-1

C) Jumping Squat
3×5




Wednesday 10/16 – OlyWOD

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Arthur

A) Hip Power Snatch
3-3-3-3-3

B) Overhead Squat
4-3-3-2-2

C) Banded Lat Pulldown
3 x Max Reps




Wednesday 10/9 – OlyWOD

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A) Clean
1-1-1-1-1-1

Note: Max load 90% of best clean.

B) Back Squat
5-5-5-5-5

C) Kettlebell Sumo Deadlift High Pull
3×10




Wednesday 10/2 – OlyWOD

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Extend – RYAN

Snatch Pull + Power Snatch + Overhead Squat
5(2+2+2)

B) Tempo Front Squat
3-3-3-3-3

Note: 3-second descent, 3-second hold in bottom, fast assent

Bentover Row w/ Barbell
3×8




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