Oly
Choose between Snatch or Clean
*focus on feeling legs connect with abs
Every 1:15x 8
2 x hang muscle
2x hang power
2x squat
Strength
3x
4-4 tempo cluster deadlift (:03 eccentric)
WOD
2x
20/15 calorie row
30 db HPC
40 anchored sit ups
30 db stoh
20/15 calorie bike
For time
Rest 3:00
Accessory
3x w/ a barbell
12 upright row
12 drag curls
Partner wod – complete the following with 1 partner working at a time
Part A - Strength
80/80 top down db bench press
80 pull ups
Reps can be split in any combo
Part B - WOD
80/80 db snatch 40-50/30-35
80 db pullovers
Accessory
3x
5/5 Staggered DB/KB RDL
5/5 DB/KB Split Squat
10-15 Jumping Sumo Deadlift https://www.google.com/search?client=firefox-b-1-
Oly
BB Cycling
Every 2:00 x 5
3 power cleans
3 stoh
3 power clean + stoh
Stay connected to bar work in transition from clean to overhead
Strength DB Style
4x
10 db deadlifts (use 2)
8x :30 work :30 rest
Bike
Then
25/25 1/2 kneeling LM press or seated press
20/20 LM rotation
15/15 LM sit up
8x :30 work :30 rest
row
Then
25/25 LM single arm curl
20/20 tall kneeling goblet press out
Oly
BB or KB/DB - **CHOOSE ONLY ONE OPTION, NOT BOTH
Barbell Cycling Option-
4 Sets - Unbroken Complexes:
5 Snatch Pull or Clean Pull
4 Hang Power Snatch or Hang Power Clean
3 Power Snatch or Power Clean