Tuesday, November 24

Warm-up

Run 400 meters

5 low box jumps

5 medium box jumps

5 high box jumps

5 ring swings

5 toes to rings

5 toes to bar

10 push-press with dumbbells

10 push-press with empty barbell

 

Skill:

Practice toes to bar –

Start with toes to rings
Progress to bar and try to string together multiple reps being as efficient as possible.

 

WOD

AMRAP 20 MINUTES

10 Push press

10 Toes to bar

10 Box jumps

L1- choose weight, box height and modifications

L2- 95/65lbs 24/20” box height
L3- 115/85lbs 30”/24”

 

Olympic Weightlifting Program

 

Warm-up:

Tall Clean 3×3

Clean lift offs 2×5

 

Workout:

Clean shrug above the knee + Power Clean from AKN + Power Clean from Floor + Push Jerk = 1 rep

50%x3

60%x2

3×2@70%

 

Clean Pulls:

75%x5

80%x4

3×3@85%

 

Jerk:

50%x3

60%x2

70%x2

2×2@80%

 

Gymnastics WOD:

 

PRACTICE for 10 minutes:

 

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