July 05, 2018
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WARM-UP
200 meter Run
Walking Lunges
Toe Touches
200 meter Run
Russian Kicks
Bear Crawls
200 meter Run
12 Iron Cross
12 SCORPIONS
12 Squats
12 Glute Raises
STRENGTH WORK
Press 3RM
(Find New 3RM)
*3-3-3-3-3…
*Use as many sets of 3 as needed.
OR
Split Jerk (from rack)
2set x 3rep @70%
1set x 3rep @75%
2set x 2rep @80%
WOD
180701
3 Rounds for Reps of:
2 Min Calorie Row
2 Min Shuttle Sprints
2 Min Sit-Ups
Rest 2 Min
OLY WK8 DAY4
WORKOUT
Jerk – 70% x 3 x 2, 75% x 3, 80% x 2 x 2
Push Press – 80% x 4, 85%x 3 x 3
Snatch High-Pull – 75% (of snatch) x 5 x 2, 80% x 5 x 2
