11.29.14 “OLY Linear EMOM wk3”

November 28, 2014

TODAY’S WOD

WARM UP
Snatch Progressions
1. Pullunders – speed and turn over – snap wrists
2. Snatch Drops – foot work – speed under the bar
3. High Hang Squat Snatch – power position – jump then pull under the bar

Olympic Weightlifting (OLY)

EMOM 7 Minutes
2 Squat Snatches at 80% 1RM

EMOM 7 Miutes
2 Squat Cleans + 1 Jerk @80% 1RM

CASHOUT:
Burpee Training
AMRAP 5 Minutes
Lateral Burpees Over the Bar

EXTRA CREDIT-CASHOUTS

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Thursday, Friday or Saturday)
Short Interval
8-10 ROUNDS
250m Row
Or
200M Run
Or
1 Minute Airdyne
Rest 1:1

CORE
Turkish Get Ups
5-5-3-3-1-1

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