Wednesday, December 2

Warm-up:

Bear crawl 3 times around gym floor

10 Ring Dips

10 Pull-ups

10 abmat sit-ups

10 GHD sit-ups

10 Back extensions

10 hip extensions

 

Burgener warm-up with snatch grip.

 

Lift:

Squat Snatch

3-3-3-2-2-1-1-1

 

WOD:

AMRAP 20 mins:

10 Squat Snatch

10 Ring Dips

 

L1- choose weight and ring dip mods. Example: used jumping ring dips or ring dip negatives.

L2- 95/65lbs

L3- 115/85lbs

 

Olympic Weightlifting Program

Warm-up:

Tall Clean 3×3

Clean lift offs 2×5

 

Workout:

Clean and Jerk – work up to a new 1 rep max!

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Clean Pulls

80%x3

90%x3

95%x1

100%x1

find one rep max

 

Press with jerk grip in split stance

4×4

Gymnastics WOD

For ROUNDS

AMRAP 5 Minutes

 

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