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20th June 2018

Olympic Weightlifting WOD, June 21, 2018

OLY CLUB

Warm-up
A) Gymm Flow
B) Barbell Clean / Jerk tech – Include Push Jerk

C) E2MOM x 2 Sets: Speed Focus

3 x High Hang Squat Cleans from pockets
INTO
3 x Push Press
INTO
3 x Split Jerk – Pause in recovery

*45/30kg MAX

3 POS Clean and Jerk (Weight)
1 x Clean Above Knee
1 x Clean Below Knee
1 x Clean Floor
1 x Split Jerk

*20 Minute open cap
*Maximum of 8 sets over duration of time cap !
REST IS CRUCIAL on a big, taxing complex like this!
Romanian Deadlift (Weight)
Every 2:30 x 3 sets :

8 x RDL – Clean Grip

Tempo

3-1-1-1

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