Olympic Lifting WOD

Strength

12min to find a Heavy 1 Rep Snatch Rest 4min

12min to find a Heavy 1 Rep Clean and Jerk Rest 4min

*Note* This does not say a 1 Rep Max, if you are feeling slow your goal is around 85%. If your feeling fast and strong then your goal is 95-105%. Only take 3-4 heavy attempts (85%-105%). These are FULL SQUAT SNATCHES and CLEANS.

-Then-
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Strength
Snatch From Blocks Above Knee 5×2 75% Rest 90sec
Heaving Snatch Balance 5×3 Heavy as Possible Rest 90sec
10min to find a 1RM Back Squat

-THEN-
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Strength
10min to find 1RM Split Jerk

Clean 5×3 70% (Tap and go, rest 90sec)
Snatch Pull 5×2 110% (rest 60sec)
-Then-
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Strength
Hang Snatch High Pull+Hang Snatch 5×3+1 @ Heaviest Possible weight (90sec rest)

Front Squat 5×2 @ 70% w/3sec Pause (90sec rest)

Push Press 5@65%/3@75%/1@85%/1@90%/1@90-100% (60sec rest)

-Then-

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Strength

12min to establish a 1RM Snatch (Any style, only take 3-4 Heavy attempts)

-Rest 2min-

12min to establish a 1RM Clean & Jerk (Any style, only take 3-4 Heavy attempts)

-Then-
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Strength

Hang Squat Clean 3×3 Max Load (2min rest)

High Bar Back Squat 5×3 77% (2min rest)

Jerk Squat 5×3 115% (60sec rest)
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