Friday 170609

Oly Class

Oly Class

 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength: 4 sets each, alternating
A1: 4-5 reps Front Squat Tempo squat 4x2x1
A2: 5-7 reps Single Arm Dumbbell Press L -R arm

WOD:” Finisher”
B1
7 minute AMRAP of:
10 DB snatches with heaviest dumbbell from A2. 5 each arm. (Athletes choice to alternate or not)
10 Goblet squats with same DB

* Scale reps accordingly to maintain consistency of good mechanics, while applying intensity through A1-2 and B1.   Ask your coach for help.

COOL DOWN

ABOVE and BEYOND

C: Clean
Power clean triples.
Build to a heavy. 

D: Alternate for 4 sets
D1: Seated hand over hand sled pull, 2 strap lengths. 

D2: Goblet cossack squat, 6-8 reps per leg

 

 

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