Wednesday 08.06.2016


Weightlifting Wednesday

L1) A: 4x3 Power Snatch

B: 4x3 Overhead Squat

C: 4 x 400m Run (2:00 rest between sets)

L2) with a running clock...

A: at 0:00 EMOM x 9; 1 Power Clean at 65%

B: at 12:00 EMOM x 9; 1 Power Snatch at 65%

C: at 25:00 for time, 4 x 20 Deadlifts 185/135

Comp) We continue with our weightlifting Wednesday progression for the olympic lifts. Follow the percentages and time constraints exactly. Remember, these are not heavy lifts they are fast.

1) with a running clock...

A: at 0:00 EMOM x 9; 1 Power Clean at 75%

B: at 12:00 EMOM x 9; 1 Power Snatch at 75%

C: at 25:00 4x20 Deadlifts 225/155 for time

2) Rowing: 9 x 1:20 on; :40 off (2mins rest after round 5) this is a preset workout on the C2 rower.


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