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OUR BLOG

OLYPROG CYCLE 3 W3:D2

By Wodify Admin | In WOD | on February 3, 2020

St. Louis – Olympic Weight Lifting

Prehad/Warmup

Tons of great work on Saturday folks!! if you did not do your 1RM PR Push Jerk please subtitiute tody’s Push Press PR and change the order. Make sure you get the PR work out of the way first before you start your accessories.

Weightlifting

3 rounds

Push Push x5 (5lbs heavier than last week) only +

3 “High” box Jumps (guys 24/20 girls or higher if possible)

Push Press 1RM

(12 min time cap )

Hang Power Clean + Strict Press

2+1x 4 Sets. Start off at 72% of you Clean then perform a hang power clean from below the knee or mid thigh (choose your worst position) then stand tall lock out into a strict shoulder press

Jerk Dips

8×5 @ 72% of 1RM Jerk

Push Press

Hang Power Clean + Strict Press

Jerk Dip Squat

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