Workouts of the Week

 In Oly Lifting, WOD

Tuesday

[ezcol_1half]Base
Against a Running Clock

(A) Every 2 minutes for 6 sets

Push Press x 1 + Split Jerk x 2 – increase weight each round where technique is good

at 15 minutes

(B) Every 2 minutes for 6 sets

Hang Clean Pull x 2 + Hang Clean x 2

at 30 minutes

(C) Every 2 minutes for 3-5 sets

Clean Deadlift @ 3131 x 2-3 AHAP[/ezcol_1half] [ezcol_1half_end]Peak
Against a Running Clock

(A) Build to a heavy Split Jerk in 12 Minutes

at 15 minutes

(B) Build to a heavy weight in the following complex in 8 minutes

Hang Clean x 2 + Split Jerk x 2

at 25 minutes

(C) 2 min AMRAP

Power Clean + Power Jerk @ 75% (B)

at 30 minutes

(C) Every 2 minutes x 3-5 sets

Clean Deadlift @ 3131 x 2-3 AHAP[/ezcol_1half_end]

Thursday

[ezcol_1half]Base
Against a running clock

(A) Spend 15 minutes building to a heavy set but with perfect mechanics of

Hang Snatch High Pull + Hang Power Snatch + OHS

at 20 minutes

(B) EMOM x 8

Hang Snatch (full Squat) x 1-2 @ 100% of (A)

at 30 mins

(C) Every 2 mins x 3-5 sets

Back Squat @ 32X1 x 5[/ezcol_1half] [ezcol_1half_end]Peak
Against a running Clock

(A) Build up to a heavy Snatch in 12 minutes

At 15 minutes

(B) EMOM x 5

Snatch x 1 @ 90% of (A)

At 22 minutes

(C) EMOM x 3

TnG Hang Snatch x 5 @ 50% (A)

at 30 minutes

(D) Every two minutes x 3-5 sets

Back Squat @ 32X1 x 3[/ezcol_1half_end]

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