FUNCTIONAL FITNESS
Solo party today!
Cash-In: 50 Calorie
Then complete 5 rounds of…
12 Shoulder to Overhead
9 Toes To Bar
6 Box Jumps
Cash-out: 50 Calorie
STANDARD: 45/35 lb
RX: 75/55 lb
SPORT: 95/65 lb
COMPETITION: 115/85 lb
OLYMPIC LIFTING
SNATCH:
A) Snatch pull + Hang power snatch + Snatch PJ + OHS; 2+2+1+1; every :90 build lightly with technique loads in 3 sets
B) Hang Power snatch (AK)+ squat snatch; 2+2; every 2 min build to best set in 4 sets
Then;
C) Hang Squat snatch + squat snatch + OHS; every :90 building to best set in 5 sets; then 2 more at best set
CLEAN & JERK:
A) slow pull power clean + Hang power clean (MT) + FS + PJ; 1+1+1+1; every :90 build with technique weight in 4 sets
B) Hang power clean + Hang squat clean + Squat clean + SJ; every 2:00; building in 5 sets;
Then;
C) Hang Squat Clean + SQuat clean + SJ; 1+1+2; every :90; build to best in 5 sets