Fitness
Power Snatch
10 minute EMOM
2 power snatch-build to heavy set
WOD
"Rey"
15 minute AMRAP
15 single arm DB push press (35/20)
15 hang power cleans (95/65)
15/12 calorie row
Performance
Power Snatch
10 minute EMOM
1 power snatch-build to 85-95%
WOD
"Rey"
15 minute AMRAP
15 single arm DB push press (50/35)
15 hang power cleans (115/75)
15/12 calorie row
Competition
Snatch
10 minute EMOM
1 snatch-build to 85-95%
WOD
"Rey"
15 minute AMRAP
15 handstand pushups
15 hang power cleans (155/105)
15/12 calorie bike
Notes:
This will be the last week of our olympic lifting until we retest our maxes next week. Focus on good technique and moving the bar fast. The workout is a longer AMRAP so pick as steady pace and try to keep moving the whole time.