This is a great day to work on your Olympic Weightlifting technique!. If you struggle with these lifts,- don’t miss today!
4R
-5 Snatch-grip hang into jump.
-2 Full snatch at 60-80% 1RM
Clean and Jerk 60-80%
On first rep, pause just above the knee and make sure to take-off with vertical torso. On 2nd rep find the same positions with smooth movement and no pause.
4R
-5 Jerk dip using bar up to 50% 1RM
-2 (Squat) clean and jerk at 60-80% 1RM
Muscle up development cycle
12 min AMRAP
-3 pull up
-3 dip
Muscle up trumps pull ups and dips. Scale movements for maximum effective range of motion.
3R not for time
-5 Air squats, holding 5s at the bottom of each rep-
Air squats vary by round
Round 1 (Awareness) heels elevated
Round 2 (Reality) flat surface
Round 3 (Exaggeration) toes elevated
-10 reps Behind strict press and stretch with empty bar.
5 min AMRAP
-20 double under (scale = 35 singles)
-5 (squat) clean and jerk (135/95)
– 6 box overs
Handstand work
Box rock drill
Wall facing handstand in hollow hold.
Diane (10 min cap.. scale accordingly)
21-15-9
-Deadlift (225/185)
-Handstand pushups
20 min cap
-21 dumbbell thrusters
-Run 400 meters
-18 dumbbell thrusters
-Run 400 meters
-15 dumbbell thrusters
-Run 400 meters