Olympic Lifting

Strength

Olympic Lifts

• warm-up reps
• 8 x 2 Snatch or Cleans @ 90%

Squats

• Squat warm-up reps
• 2 x 5 at 75%

Metcon

10 Min Alternating Emom

• 8 Thrusters at 95lb
• 5 Toes-to-Bar

Rest for 2 minutes

10 Min Alternating Emom

• 20 cal Assault Bike
• recovery pace

Strength

Snatch

• 8 x 2 x 90%

Clean and Jerk

• 15 x 1 x 90%

Metcon

5 rounds

• 200m run
• Snatch  (10, 8, 6, 4, 2)

Cardio

5k Team Ski Erg

• 1 min sprint
• rest while other team members go

Workout

Olympic Lifts

Find a 1 rep max for Snatch and Clean and Jerk

Front Squats

1 x 3 x 135lb
1 x 3 x 185lb
1 x 3 x 225lb
3 x 3 x 255lb  (or 90% of 1 rep max)

10min EMOM

1.) 5 burpees
2.) Max Slam Balls at 50lb

Workout

Snatches

8 x 2 x 90% of max

Clean and Jerks

15 x 1 x 90% of max