Wednesday, February 5, 2014

Thursday - Wod 32 - Olympic day

In honor of the first  day of the olympics, we are going to spend an entire day just working on our olympic lifts.

Plus... it is going to be "wear your snuggie to the box" day!

Keep in mind, its not an open gym day, there is a format that we will follow.

-Group warm up
- burgener warm up

1. Hang power snatch +  oh squat 3 sets of 3 @ 60%, 2 sets of 3 @70%
2. snatch high pull 2 sets of 3 @ 90%
3. Full snatch 1-1-1. (3 attemps at a new max) beginners work up to a heavy lift with approved form

4. Hang power clean + front squat 3 sets of 3 @60%, 2 sets of 3 @ 70%
5. Clean pull 2 sets of 3 @90%
6. Push press + push jerk 3 sets of 1+1 × 2 @75%
7. Clean and jerk 1-1-1 (3 attempts at a new max) beginners work yp to a heavy lift with approved form

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