Olympic Lifting WOD

Strength
Muscle snatch + power snatch + snatch balance
Snatch
Snatch pulls
-then-
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Strength

1.Muscle Snatch+Power Snatch+Split Snatch+Over Head Squat (Hold Rock Bottom 10sec)
2.Hang Snatch Above the Knee
3a.Snatch Balance
3b.Snatch Pull
-THEN-
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Strength

1. Hang Clean above Knee
2a. Push Press
2b. Front Squat
3. Clean Pull
-THEN-

Strength
1. Front Squat
2. 10min to Find a 1RM Clean Off High Blocks
3a. Back Squat
3b. Push Press+Push Jerk+Split Jerk
-THEN-
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Strength

1. Muscle Snatch + Over Head Squat
2. 10min to Find a 1RM Snatch Balance
3a. Behind the Neck Push Press
3b. Snatch Pulls
-THEN-
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Strength
Clean From High Blocks+Jerk
Clean Pulls
Back Squat
-THEN-
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Strength
1.Snatch Pull from High Blocks+Snatch From High Blocks
2a.Snatch Push Jerk
2b.Snatch Pulls
3.Front Squats
-THEN-
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Strength
Clean from Blocks Thigh Height 5×2 Heavy as possible without form being compromised Rest 60sec
Clean Pulls 5×3 Any weight over 105% of your clean but still keeping speed on the bar Rest 60sec
Back Squat (5×60%, 5×65%, 4×70%, 3×75%, 3×85%) Rest 90sec
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Strength
High Hang Snatch 7×2 70% rest 60sec

Behind the neck Push Press 5×3 heavy as possible rest 60 sec

Snatch Pulls 5×3 heavy as possible rest 60 sec
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Not the Crossfit Total
1RM Over Head Squat (15min)

1RM Bench Press (15min)

1RM Power Clean (15min)

-Then-
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Crossfit Total
1RM Back Squat (15min)

1RM Press (15min)
1RM Dead Lift (15min)

-Then-
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Strength
12min to find a 1rm Snatch

Rest 2min
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Strength
1.12min to Find 1 RM Clean and Jerk

2.Muscle Snatch 7×3 45% rest 30sec
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Strength
Hang Snatch Just above the Knee 5×2 75% Rest 90sec
Power Clean + Push Jerk 5×5 Rest 45sec
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