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By Wodify Admin | In WOD | on January 10, 2020

St. Louis – Olympic Weight Lifting


Ok athletes as we mentioned last week we are playing a game of catch up. So here it is the final full week of this cycle. No more tempo, no more discussion letss get heay today and hit a PR Monday night!

Today we will do a little sled pull warm up for the hips before we start moving the bar.

Start here:

4 rounds sled drag (walk backwards around the waist going down, then walk forward around the waist coming back (90lbs on the sled)

then go here …..

2 rounds (Bar Only)

Muscle snatch x5

Snatch Balnce x5

Snatch Balance 3×3 @60% of 1RM Snatch

2 Position Snatch (below the knee, mid thigh) 5×2 starting @75% of your Snatch and build to a

heavy 2 for the day in 5 sets.

High Pull +Snatch (no pause today!)

2+1×3 sets %72 of 1RM Snatch

Overhead Squat

3×5 @82% of your Overhead Squat 1RM

A1: Snatch Grip Deadlifts 4×4 @85% of 1RM Snatch

A2: Prowler Push (100lbs) 200ft x4 rounds

Snatch Balance

2 Position Snatch

Snatch High Pull + Snatch

Overhead Squat

Snatch Grip Deadlift

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