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