August 07, 2018
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WARM-UP
200 meter Run
12 Squats
12 Glute Raises
200 meter Run
Russian Kicks
Walking Lunges
200 meter Run
Then:
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
Front Rack Stretch – 1 Minute
INTRO SKILL WORK
– PVC Snatch Progression
– Snatch: 5set x 3rep
OLYMPIC WORK
Mid-Hang Snatch
8 set x 1 rep @70%
WOD REHEARSAL
5 Min:
1 Round
5 Hang Power Clean
5 BOTB
WOD
180805C
3 Rounds For Time of:
15 Hang Power Clean, #115/80
15 BOTB
(12 Min Time Cap)
OLY WK13 DAY3
WORKOUT
Mid-Hang Snatch – 70% x 1 x 8
Power Clean & Power Jerk – 75% x 1 x 8
