Tuesday WOD

Strength
Deadlift
3×5 65%, 75%, 85%+rep

Super set

Strict pull up
5×5

Metcon
10min AMRAP
5 power snatch 40/30
10 lateral bar burpee

 

Olympic Lifting
3 position snatch + 2 OH squats
1-1-1-1-1

Tuesday WOD

Strength/technique (deload)
clean and jerk (T&G)
3×5 40%, 50%, 60%

Metcon

4 Rounds For time
10 push press 45/30
50 Air squats

Olympic Lifting
Snatch grip deadlift
5-5-5-5-5

Thursday WOD

Accessory/Strength
Kettlebell Roman Deadlift
3 x 5

Metcon
3 Rounds for time
15 push press 45/30
20 Kettlebells swing 32/24

Core Finisher
1min each side
Side plank dumbbell OH raised
+
1min plank

 

Olympic Lifting
Hang clean
1-1-1-1-1-1

Tuesday WOD

Reminder we have a basic technique class tonight at 7:15pm run by coach Will

 

Strength
Strict press
5/3/1 75% 85% 95%

Deadlift
5/3/1 75% 85% 95%

Metcon

10min AMRAP
200m Overhead plate carry 20/10
10 Burpee onto plate

 

Olympic Lifting
Hang snatch
1-1-1-1-1