11-24-2018

23
Nov

11-24-2018

OLY LIFT 9AM

Warm Up: Good Mornings 6 x 4 (Climbing)

Snatch (full)
3×4 @ 50-55% (Technique) Be Flawless!! (does not have to be touch-and-go)

Push Press
3×2 @ 55%
3×2 @ 60%
3×2 @ 65-70%

Back Squat
[email protected] 55%
3×2 @ 65%
[email protected] 75%
3×2 @ 80%
[email protected] 85-90%

 

COMMUNITY WOD 10AM
Teams of 2 (Can be done Solo Also)`
24 EMOM (40 Work / 20 rest)
M1: Partner A Max Cal Row, Partner B plank hold
M2: Partner B Row, Partner A plank
M3: Synchronized One-arm KB or DB Thruster (Full Min)
M4: Rest
Score = Total Cals + Total one-arm DB or KB Thruster

* for the one arm Thruster the athletes can do all reps on either the right or left arm or they can switch according to fatigue… but they MUST mirror each other from start to finish.

The Thrusters are 60seconds!! Everything else is 40/20 to allow for transitions