“RainCross Olympic WeightLifting Session 7…”

It’s Gonna Be Nasty…

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ALRIGHT… HERE WE GO!!!

RainCross Olympic WeightLifting Session 7…

A…

Every 60 Secs x 6 Sets…

Set 1… 1 Behind The Neck Strict Presses + 1 OverHead Squat x 5 Reps

Set 2… 1 Behind The Neck Push Presses + 1 OverHead Squat x 5 Reps

Set 3… 1 Behind The Neck Push Jerks + 1 OverHead Squat x 5 Reps

Set 4…  5 Snatch Balances

Set 5… 5 Heaving Snatch Balances

Set 6… 5 Snatch Drops

B…

Every 90 Secs x 4 Sets…

3 Snatch Balances

Build Up Each Set… However… The Goal Is To Work On Technique… Not Max Weight!!!

C…

Every 90 Secs x 6 Sets…

2 Lift Complex: Snatch + Hang Snatch

Based Off Your 1 Rep Max Snatch…

1 @ 55%

1 @ 60%

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

D…

Every 60 Secs x 3 Sets…

1 Snatch @ 85%

E…

Every 60 Secs x 5 Sets…

Front Squats

Based Off Your 3 Rep Max Front Squat…

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

MAX REPS @ 80%

F…

3 Sets…

10 (5/5) Sitting 1 Arm DB Strict Press

Max Sit Ups in 30 Secs

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3…2…1…GO!!!

Mando

2.16.2021 WOD & Scores…