Wednesday, February 22nd 2017

Wednesday, February 22nd 2017

A.
In a 21 min. window: 
3 Rounds
80 Double Unders
15 Thrusters 75/55lbs
15 Pull Ups (C2B if you can)
6 Rounds
8 Single arm alt. DB Snatch 35/25lbs (50/35lbs RX+)
8 Over the bar burpees
8 Overhead Squats 75/55lbs
AMRAP
10 DB Over the Box Step Ups 35/25lbs (50/35lbs RX+)
10 DB Shoulder to Overhead (50/35lbs RX+)

B.
10 min. easy bike or row

Olympic Weightlifting class

A.
EMOM for 15 minutes, start at 65%, go up in weight every 2-3 sets.
1 Hang Squat Snatch + 1 Power Snatch

B.
Build up to a heavy set of 2 Hang Squat Cleans + 2 Jerks (Split or Push Jerk)

C.
Push Press - work up to a heavy single

D.
Cool down - easy row or assault bike or run for 10 minutes

Oleksiy Dakhno