Olympic Weightlifting Day
Class will be different today. If you really don’t feel like doing the Weightlifting you can row or run 5k or 10k

Here is how today will work
The first 10 minutes of class we will be going over and doing a warmup that covers the clean and jerk and the snatch

You will then have 10 minutes to build up to heavy snatch
We will reset the clock and you will 10 minutes to perform 3 of your heaviest attempts at the Snatch. Kind of like a weightlifting meet. When you are ready to make an official attempt tell the coach. You only get 3 attempts in those 10 minutes.

At the end of 10 minutes take weight off your bar and you will have 10 minute to warm up for your 3 clean and jerk attempts.

Clock will be reset to 10 minutes and you have 3 attempts at that lift.

Have to stay on schedule for this as it’s going to take the entire hour. Be on time for this class or wait until the next class.

Warm up
2 Rounds
4 Strict press
6 push press
8 push jerks
200 m run

Strength 18 minutes every other minute on the minute go as heavy as possible on all 9 working sets
3×3 Strict press (1 set every other minute, 6 minutes total)
Increase weight
3×3 push press (1 set every other minute 6 minutes total
Increase weight
3×3 Push jerk (1 set every other minute, 6 minutes total)

Wod
5 rounds for time of:
50 Double Unders
15 Push Press, 75/55 lbs
10 Toes-to-bars

*this is a lower rx weight for the gym, that means GO FAST. Push press should be unbroken through just about every round. Feel the burn.

Warm up, 5 minutes of run, row or bike

How’s your deadlifts go yesterday? Take a little break from the heavy weights and go into suns out guns out training.


16 Minute EMOM (4 Rounds) *with a single DB
Minutes 1- 7 Curls each arm
Minute 2- 14 Overhead tricep extensions
Minute 3- 14 single arm floor presses
Minute 4- 45 seconds max effort sit ups *weighted if you want

Workout of the day – If you want to wear a vest, wear a vest
5 Rounds
7 Pull ups
20 med ball cleans
10 Push ups

Warm up-
4 Rounds
10 Good mornings
10 Rdls with empty bar
10 Deadlifts with an empty bar

Dead Lift
1-1-1-1-1-1-1 Working to a one rep max or as near to a 1 rep max as you want to be. Not everyone is comfortable deadlifting for a 1 rep max. Thats fine. Work on technique
If you are unable to brace probably and your form is breaking, set the ego aside and call it day. Rounded back, collapsing in the midline, hinging several times as your dragging the bar up your legs. don’t do that. if you have to break good form it’s too heavy


Wod
14 Minutes Amrap
12 Single DB hang clean and jerk (6 each arm) 70/50
12 Box step overs with your single DB (carry it how you want
200 M run

Barbell warm up
3 rounds empty bar
8 Thrusters
8 Hang clean and jerks
8 Power snatches
Coaches will go over movements

Strength. Coach will set a clock for 20 minutes
Pick one of the movements in the workout and work up to heavy sets of 3 or practice all the movement at a lighter weight.

Wod *lets pick up where we left off Friday! More weightlifting!
5 rounds for time of: (20 min cap)
9 hang power clean and jerks 115/75
6 thrusters
3 power snatches
Run 200m