photo 2-2

PART 1: 15 MIN

Build up to challenging – Pause Overhead Squat x 2 with FULL ROM

PART 2:

20 MIN AMRAP

With Partner P1 completes a full round then P2 completes a full round.

10 Cals Rowing or Air Dyne
10 OH Walking Lunges 45/25
10 Russian Swings( Heavier than you would normally swing)

or

OLYMPIC WOD

Hang Power Clean from Below the Knee

1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
3 Sets of 4 Reps @ 70%

Clean

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
4 Sets of 2 Reps @ 80%

Jerk

1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
3 Sets of 1 Rep @ 90%

Hang Clean Pull from Below the Knee

4 Sets of 4 Reps @ 80%

Back Squat

1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
3 Sets of 3 Reps @ 85%

RDL

1 Set of 2 Reps @ 100%
1 Set of 2 Reps @ 105%
3 Sets of 3 Reps @ 110%