Workouts for the Week

 In Oly Lifting, WOD
Tuesday
Base Peak
Warm Up Warm Up
Row 200m Row 200m
10 Muscle Cleans 10 Muscle Cleans
10 Front Squats 10 Front Squats
10 Sotts Press 10 Sotts Press
x 2 x 2
 
   
(A) Clean Position Work (A) Clean Position Work
10 Ground to Knee 10 Ground to Knee
10 Knee to Hang 10 Knee to Hang
10 Hang to Pockets 10 Hang to Pockets
10 Ground to Pockets 10 Ground to Pockets
 
(B) 12 Minutes to Work (B) EMOM x 12
Hang Muscle Clean Power Clean + Hang Clean
Hang Power Clean x (1+1)
Hang Clean (if possible)
x (2+2+2)
 
(C) Clean Grip RDL x 1 (C) Clean DL + RDL
10s Pause at Knee 10s Pause at Knee on RDL
x 6 x 6
 
(D) 3 Rounds (D) 3 Rounds
Supinated Rows x 15 Supinated Rows x 15
Standing Side Bends x 20 Standing Side Bends x 20
Hollow Plank x 40s Hollow Plank x 40s
Arch Hold x 40s Arch Hold x 40s
 
Thursday
Base Peak
Warm Up Warm Up
Row 200m Row 200m
10 Muscle Snatch 10 Muscle Snatch
10 OHS 10 OHS
10 Sotts Press 10 Sotts Press
x 2 x 2
 
(A) Snatch Position Work (A) Snatch Position Work
10 Ground to Knee 10 Ground to Knee
10 Knee to Hang 10 Knee to Hang
10 Hang to Pockets 10 Hang to Pockets
10 Ground to Pockets 10 Ground to Pockets
 
(B) 12 Minutes to work (B) EMOM x 12
Hang Muscle Snatch Hang Snatch + Snatch
Hang Power Snatch X (1+1)
Hang Snatch
x (2+2+2)
 
(C) Snatch Grip RDL x 1 (C) Snatch DL + RDL
10s Pause at Knee 10s Pause at Knee on RDL
x 6 x 6
 
(D) 3 Rounds (D) 3 Rounds
Snatch Grip Push Press x 10 Snatch Grip Push Press x 10
Banded Goodmornings x 20 Banded Goodmornings x 20
Barbell Overhead Sit Up x 10 Barbell Overhead Sit Up x 10
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