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OUR BLOG

OLYPROG CYCLE 3 WK3:D3

By Wodify Admin | In WOD | on February 5, 2020

St. Louis – Olympic Weight Lifting

Weightlifting

Warm up here :

:90-2:00 mins of rowing / ski / bike (pick one)

Weightlifting

Rack Pulls

3×8 @75% if you have Rack Pull numbers or 60% of your 1RM Deadlift.

Snatch Shrug

5×5 Start @72% if you have numbers if not hit the bar for a warm up set and feel it out. Should be about 75%of your 1RM Snatch

Snatch Balance

3×5 @72% (use your Snatch Balance Numbers!)

Barbell Good Mornings

3×5 start at 72% build on the last set if you can

2 Position Power Snatch (Below the knee / Mid Thigh)

2+1×3 sets @72% of 1RM Power Snatch

Rack Pull-Mid Shin

From blocks or off j cups from the rack, pulling deadweight from shins each rep.

Snatch Balance

Good Mornings

2 Position Halting Snatch

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