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17th October 2018

Olympic Weightlifting WOD, October 18, 2018

OLY CLUB

Warm-up
A) Difabio Flow
B) Barbell tech : Complex breakdown
Metcon (Weight)
C) FUN – Team series complex

15 Minute open cap

1 x Deadlift
2 x Hang Cleans
1 x Split Jerk

*Build to max for this complex

Pause Back Squat (Weight)
D) E2.30 x 4 sets

3 x Pause Back Squats @ 80 – 85 % of 1 RM

*We did 5’s last week so aim for a bit more load this week

2-2-1-2

Pause at best position – no relaxing at bottom in poor position

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