Monday WOD – Oly Oly Oly

28 Dec

A) Mobility (arrive 5 mins early)

Anterior & Posterior Shoulder Smash - 4 mins total

Get Out racks

B) Warm Up (5-10 Mins)


Burgener Warm Up

C) Oly Lifting (20 Minutes)

Level 1 - Snatch Floor Progressions (Sweep, Sweep to High Pull, Sweep to Power Snatch). From here you can either work on Sweep to Squat Snatch or a heavy 1RM Power Snatch for the day. 

Level 2 - Work up to a heavy 1RM Snatch for the day

D) Strength (15 Minutes)

Front Squat 4 x 4 across

E) WOD (15 Minutes)

For time. 15 Min Time Cap. This is a quick WOD so max effort throughout!

21 Power Snatch (45/30kg)

21 Burpees

21 HSPU - scaled 7 x wall walks

15 OHS (45/30kg) - scaled Power Snatch

15 Burpees

15 HSPU - scaled 5 x wall walks

9 Squat Snatch (45/30kg) - scaled Power Snatch

9 Burpees

9 HSPU - scaled 3 x wall walks

F) Power Hour

Deload Week - focus on developing skills or any mobility weaknesses

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