Oly lift W2 D3 Power clean/ Split Jerk 3-3-3-3 Cleans pulls @ 110% 2-2-2-2 Back Squat 3-3-3-3 then Run 1 mile
1st alarm Team of 2 for time 10 shuttle run (65ft) 15 med ball toss (20#) 20 burpees 25 walking lunges 30 power cleans (95/65) total 25 walking lunges 20 burpees 15 med ball toss 10 shuttle run (65ft)
Rest day, yay!!! 10/15 min active recovery, bike, light jog, heavy bag, row, nice and easy PVC pipe Snatch tech work Mobility/ Roll 10 min Stretch 10 min
Oly lift prog W1 D2 Overhead Squat 5-5-5-5 Split Jerk 5-5-5-5 Bench press 5-5-5-5 Mobility Roll 10min Stretch 10min
From CrossFit.com Barbell Turkish get-up 1-1-1-1-1-1-1 reps Then 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155lbs / 70kg) 12 Push-ups 15 Box jumps (24″)
Oly lift prog: W1 D1 Power Snatch 5-5-5-5 (build up to max) Snatch pulls @ 110% of 1rm 2-2-2-2 Front Squat 5-5-5-5 (build to max) WORKOUT 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75lbs)
