WARM-UP
400 meter Run
12 Squats
12 Glute Raises
12 HR Push-Ups
10 Iron Cross
10 SCORPIONS
10 Toe Reaches
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

MOBILITY WORK
Wrist Stretch – 1 Minute
Overhead Stretch on Wall – 1 Minute

SKILL WORK
Fundamentals:
– Press
– Push Press
– Push Jerk

OLYMPIC WORK
Hang Snatch
5set x 2rep @50%
Then:
Power Clean & Jerk
5set x 2rep @50%

WOD
180519C
5 Rounds:
Every 4 Minutes:
400 Meter Run
1 Round of “DT”, #155/105
(Score is your slowest round)
“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

OLY WK2 DAY3
WORKOUT
Hang Snatch (mid-thigh) – 50%x1x5
Power Clean & Jerk – 50%x1+1×5