Monday-Speed/Power (Oly) Day
Mobility-Oly Prep
Warmup-Barbell Drills
Skills-Barbell Clean Cycling, Hang Cycling, S2O Cycling
A) Oly Intervals: Squat Cleans
2 Rounds @ 50%1RM
:30 on 2:30 off
2 Rounds @ 60%
:30 on 2:30 off
2 Rounds @ 70%
:30 on 2:30 off
B) WOD: 4 RFT
10 Hang Power Cleans (135/95)
5 S2O (115/95)
10 Pistols
*12 Min cap
Time:
0-15 Mobility/Warmup
15-40 Intervals
40-45 Rest/Setup
45-End-WOD