Monday, November 23

Warm-up

Row 400

Hold for a minute at bottom of squat

10 pull-ups

10 Hip extensions

10 GHD or Abmat sit-ups

10 air squats

10 med ball clean and jerks

10 Push-jerks with PVC

10 Split-jerks with PVC

Burgener Warm-up with Clean Grip

 

Skill:

Rope climb: Practice rope climb for 10 minutes. Work on reaching the next level.

With feet

No feet

L-sit

 

WOD

5 Rounds for time:

5 Squat Clean and Jerks

3 Rope Climbs

 

L1- choose weight and/or rope climb modification

L2- 135/95

L3- 155/115

 

Olympic Weightlifting Program Week 5

 

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:

For TIME

12-9-6 Repetitions Of:

Bar Muscle Up
Burpee

 

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