A. Olympic Weight Lifting (Warm up sequence 2 sets x 3 reps : Snatch Pull , Snatch High Pull, Muscle Snatch, Power Snatch, Full Snatch)
In 15 min Establish a heavy Snatch from the blocks (above Knee) or from the Hang , followed 2 back off sets @85%
B. Strength
4 rnds of
1. 3 Heavy Push Press behind neck + 1 OHS or Snatch Balance 3-5 sec hold on bottom
2. Heavy Chest to bar Pull ups 3 reps with hollow form
Rest as needed between rnds
C. Conditioning
Option 1: The Open 16.1
Option 2: The Athens Throwdown wod 3
D. Core
Accumulate 150 sec of L-sit
3 sets of weighted hyperextensions 10-12 reps
In 15 min Establish a heavy Snatch from the blocks (above Knee) or from the Hang , followed 2 back off sets @85%
B. Strength
4 rnds of
1. 3 Heavy Push Press behind neck + 1 OHS or Snatch Balance 3-5 sec hold on bottom
2. Heavy Chest to bar Pull ups 3 reps with hollow form
Rest as needed between rnds
C. Conditioning
Option 1: The Open 16.1
Option 2: The Athens Throwdown wod 3
D. Core
Accumulate 150 sec of L-sit
3 sets of weighted hyperextensions 10-12 reps
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