Yosh will be out of town this weekend, so oly class will be non-coached. Feel free to come in and get after the programming together!

Want to improve your Oly Lifts? Try Working with the PVC Pipe…

Snatch Warmup

Snatch+Hang Snatch
-5x(1+2)

Behind the Neck Snatch grip push press
-5×10 (light)

Snatch segment pull (floor/mid thigh/pull x3)
-4 sets

Mike

OlyWOD
20/20
-This workout is with both Snatch and Clean&Jerk and is similar to an EMOM. The goal is to make 20 lifts on both with no misses. I will go further into detail on this before we start class, but come ready to work!

1 @ …(5x)
1 @ …(5x)
1 @ …(5x)
then; 5 singles up to max.

Andrew

Snatch warmup

Hang Snatch
5×3

Overhead Squat
Heavy Single

Snatch pulls
5 sets; 1 from the floor, 3 from below knee

Matt

Hang Clean
5×3; Push these weights a bit

Split Jerk
6×2 (increase weight from last workout *9/1)

Front Squat
3×5
*(Warmup with as many sets as you need. Goal is to go heavy as possible while maintaining posture/position. Don’t look like a dog shitting razor blades)