29th August 2018
Olympic Weightlifting WOD, August 30, 2018
OLY CLUB
Warm-up
Power Clean and Split Jerk (Weight)
Every 3 Minutes for 7 Sets
2 x Power Cleans – Floor
INTO
2 x Split Jerks
*Sets 1-5 build, 6 and 7 the same as set 5
* Top load should feel heavy, but, sub maximal and repeatable , again, no misses
Front Squat (Weight)
E2.30 x 6 Sets :
Set 1 : 3 Reps @ 65 %
Ser 2 : 2 Reps @ 75 %
Set 3 /4/5/6 : 2 Reps @ 85 %
Tempo : 2-x-1-1
B) E90’s x 3 Sets
3 x Muscle cleans + 3 x Hang Squat cleans + 5 x Strict Press – Empty Bar