So much fitness…
WOD
“Walmart”
In Teams of 3…
30min AMRAP:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20#)
5 Power Clean and Jerks
1st 6 Rounds: 95/65#
2nd 6 Rounds: 115/85#
3rd 6 Rounds: 135/95#
4th 6 Rounds: 155/105#
* Partners cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds). Post time, or rounds and reps completed, to the whiteboard.
Olympic Lifting Class
1. 6×3 Tempo Snatch Grip Deadlift (climbing)
* Full speed up…4 second lower to ground. 12-15 minutes to complete.
2. Every 90sec x 6: Power Snatch + Hang Power Snatch + 2 Overhead Squats
* Moderate weight only…technique focus.
3. Every 2:00 x 6: 3-Position Squat Snatch (high hang/low hang/floor)
* Work to a heavy set.
