Olympic Lifting WOD

1 RM Test…Read more

Squat Snatch 2-80% 2-80% 1-85% 1-85% 1-90% Clean Pulls 2-95% 2-95% 2-100% 1-105% 1-110% Over Head Squat 1-1-1-1-1 Metcon: 5 Rounds For Time: 200meter Run Carrying 2 Kettle Bells (35/25) Rest 60sec

Power Snatch 2-75% 1-80% 1-80% 1-80% Squat Clean and Jerk 2-80% 2-80% 1-85% 1-85% 1-90% Metcon 3 Rounds for time: 50meter Walking Over Head Bar Bell Carry (155/105) 10 Power Cleans (155/105)

Snatch Balance 1-1-1-1-1 Power Clean and Jerk 2-75% 1-80% 1-80% 1-80% Front Squat 3×3 85% Metcon 7 Rounds For time: 7 Bear Complex (115/75) -Squat Clean -Thruster -Back Squat 7 Burpees

Squat Snatch 2-80% 2-80% 1-85% Squat Clean 2-80% 2-80% 1-85% Split Jerk 2-80% 2-80% 1-85% Metcon As Many reps as Possible 90sec Power Clean (135/95) rest 60sec 90sec Run rest 60sec 90sec Front Squat (135/95) rest 60sec 90sec Row rest 60sec 90sec Dead Lift (135/95)

Power Snatch 3×1 80% Power Clean and Jerk 3×1 80% Over Head Squat 3×2 85% Metcon On the Min Every Min For 10min 5 Left Arm Kettle Bell Snatches (55/35) 5 Clean Pulls (105% 1rm clean and jerk) 5 Right Arm Kettle Bell Snatches (55/35)

Snatch 3-75% 2- 80% 1 – 85% Clean and Jerk 3-75% 2- 80% 1 – 85% Front Squat 2- 85% 1-90% Metcon 6min AMRAP Snatch Complex 6 Power Snatches (95/65) 6 Squat Snatches (95/65) 6 Snatch Balances (95/65)

1 RM Test Squat Snatch 1-1-1-1-1 Squat Clean and Jerk 1-1-1-1-1 Metcon 5 Rounds: 25meter Band resistance Runs Rest as need between rounds *You will need a partner; no one goes below a blue band

Rest Practice Burgener warm up with broom stick Practice Squat Cleans and Squat Snatches with Broom stick Do mobility WOD

Push Jerk – 5×5 Squat Clean – 5×3 Snatch Grip Dead Lift – 5×3 Metcon: 7 Rounds For Time: 7 Over Head Squats 115/85 100meter Sprint

Clean Pulls-From Ground – 5×3 Hang Squat Clean – 5×3 Over Head Squat – 5×3 Metcon: 5 min AMRAP 5 Hang Power Snatch 75/55 rest same time it took to perform the 5reps

Snatch Pulls-From Ground – 5×3 Snatch Balance – 5×3 Front Squat – 5×3 Metcon: 21-15-9 for time: Sumo Dead lift High Pull 95/65 Push Press 95/65 50meter Sprint

Clean Pulls-from knee height – 5×5 Push Press-from chest – 5×5 Over Head Squat – 5×5 Metcon: 4 Rounds for Time: 10 Med Ball Cleans 20/15 15 Snatch grip Dead lifts 135/95 100meter Sprint

Snatch Pulls-from knee height – 5×5 Push Press Behind Neck-Snatch Grip – 5×5 Front Squat – 5×5 Metcon: Every Min. on the Min. for 10min: 3 Dead Lifts 3 Clean Pulls-from knee height 3 Burpees *Use 70-80% of your max clean weight, the goal is speed (get the hips extending powerfully.)