Sunday Oly/Strength/WOD



10 mins dynamic lower body: snatch/squat prep

6-8 mins: Band raises, rows pull-aparts etc.


WOD A) Snatch: 25 mins to work 5-6 singles at approx. 75-80%


Choose either continued strength work (B), or Conditioning (C).


WOD B) 5 Rounds for time:


12 Box Jumps 24/20”

9 Chest to Bar Pullups

6 Overhead Squats 135/95lb


WOD C) 2 Rounds 10-12 reps per exercise @ 2011 tempo Rest 1-2 mins between rounds:

Front, Side, Rear Delt Raises (Fron/Side in standing position, Rear bent over – complete all fron before moving to side etc.)


1 min Weighted Plank