Olympic Lifting WOD

Strength Front squat 3×2@ 102% Clean – start at 75% and work your way up by 5lbs, doing 1 rep every 90sec, until you fail Jerk 65%x3 – 70%x3 – 80%x2 – 90%x1 – 95%x1 Rest 90sec -THEN- Superset Weighted pull-ups 3×5 Hip Extensions 3×15 Step back Lunges with Bar Bell in Front Rack 3×10

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Strength Squat 3×1 @95% Rest 2min Snatch 65%x3 – 70%x3 – 80%x2 – 90%x1 – 95%x1 Rest 90sec Hang Clean and Push Jerk 5×2@75% Rest 90sec -THEN- Conditioning Dumb Bell Grace 30 Clean and Jerks 55/35 *they have to touch the ground on every rep* -Rest 2min- Grace 30 Clean and Jerks 135/95

Strength Front Squat 5×3 @ 86% Rest 90sec Snatch Balance 5×1 work up to a max -THEN- Conditioning Snatch and Clean and Jerk Ladder Male: 105-115-125-135-145-155-165-175-185-195-185-175-165-155-145-135-125-115-105 Female: 75-80-85-90-95-100-105-110-115-120-115-110-105-100-95-90-85-80-75 Then 50 Pull-Ups For Time: Every 30sec you have to snatch and Clean and Jerk the weight, moving up in the ladder and then back down for

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Strength Back Squat 5×3 @84% Rest 2min Clean and Jerk 60%x3 – 65%x3 – 75%x2 – 85%x1 – 90%x1 Rest 90sec Snatch + Hang Snatch OTM x 8 @ 75% -THEN- Conditioning 7min AMRAP 3 Power Snatch 135/95 5 Box Jumps 30/24 7 Hand Release Push-Ups

Strength
Back Squat
Snatch
Low Hang Squat Clean Below the Knees
-THEN-
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Strength
Front Squat
Snatch Complex OTM
Clean Complex OTM
-THEN-
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Strength
1. Front Squat
2a. Snatch Balance 3
2b. Snatch Pulls
3. Snatch
-THEN-

Strength 1. Back Squat 10×2 @90% Rest 90sec 2. 3 Position Clean (Low to High) 7×1 Moderate weight (60-80%) Rest 60sec 3a. Split Jerk  7×1 Moderate weight Rest 60sec 3b. Clean Pulls 3@100% – 5@95% – 7@90% -THEN- Conditioning 5 Rounds For Time: 5 Bench Press 205/115 5 Power Clean 205/115  

Strength Front Squat 5×3 @ 95% Rest 2min Jerk Balance 5×1 75, 80, 85, 90, 92% of Jerk Rest 90sec Shankle Complex (1 Dead Lift – 3 Hang Pulls – 1 Hang Squat Clean – 2 Jerks) 3×1 Climb to the top end of Moderate  ~80% Rest 90sec -THEN- Conditioning 12min AMRAP 12 Burpees 12

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Strength Back Squat 5×3 @87% Rest 90sec – Perform 5 Strict C2B Pull-Ups during the rest time 3 Pause Snatch 5×2 Moderate , 90sec rest – These are not touch and go Snatch Pulls 3×3 @107% -THEN- Conditioning OTM 5 Min 7 Push Press 115/75 OTM 5min 3 High Hang Power Snatch 135/95 OTM 5min

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Strength
Front Squat
Snatch Balance
3 Position Snatch
Snatch Pulls
-THEN-
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Strength
Clean and Jerk From Blocks at Hip Height
Clean Pull Complex
Back Squats
-Then-
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Strength
Clean Complex
Front Squat
Split Press
-Then-
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Strength
3 Position Snatch.
Snatch From Blocks Just Below the Knee
Back Squat
Snatch Pulls
-THEN-
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Strength
Muscle Clean + Front Squat + Push Jerk
Clean From Blocks Just above the Knee
Front Squat
Push-Ups
-THEN-
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