Warm-up
Double under practice for 3 minutes
10 back extensions
10 Reverse hypers
5 jump from knees to feet
10 box jumps any height (feet take off at same time)
10 pull-ups (modified jumping or ring rows okay)
10 GHD sit-ups
10 dumbbell shoulder press
10 dumbbell Push press
10 dumbell Push jerks
Burgener warm-up with clean grip 2x (once with PVC and once with empty bar)
Lift:
Shoulder Press
5 reps at 75%, 3 reps at 85%, 1 rep at 95%
WOD
DT
5 rounds for time of:
12 Deadlift
9 Hang Power Clean
6 Push Jerks
L1-choose weight
L2- 135/95lbs
L3- 155/125lbs
Olympic Weightlifting Program
Warm-up:
Snatch Balance: 3-2-1-1-1-1
Muscle Snatch 3×3
Workout:
Snatch from Power + Snatch from Floor = 1 rep
50%x3
60%x2
70%x1
3×1@75%
Clean and Jerk from Power + Clean and Jerk from Floor
50%x3
60%x2
70%x1
3×1@75%
Gymnastics WOD:
3 Rounds for Quality
7 raises to L-hang with underhand grip
7 Toes to Bar from L Hang with underhand grip
7 Toes to Bar with underhand grip