This One… Oh This One… It’s Gonna Be A Roller Coaster Ride…
Some Complexes Will Be Easy-ish… Some Will Be Tough…
And… We’ll Be Doing Some “Power” Olympic Lifts…
And… We’ll Be Going For A 1 Rep Max Snatch…
And… We’ll Be Doing Some OverHead Squats…
And Finishing Off With Some BrickYard Push Ups & Hollow Rocks…
Come In Ready With Your Numbers!!!
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ALRIGHT… HERE WE GO!!!
RainCross Olympic WeightLifting Session 12…
A…
***Every 60 Secs x 5 Sets @ 50% of your 1 Rep Max Power Snatch…***
5 2 Lift Complexes… Behind The Neck Strict Press + OverHead Squat
5 2 Lift Complexes… Behind The Neck Push Press + OverHead Squat
5 Snatch Balances
5 Heaving Snatch Balances
5 Snatch Drops
B… Every 60 Secs x 10 Sets
***Based Of Your 1 Rep Max Power Snatch…***
1 Power Snatch + 1 Hang Snatch
Sets 1 & 2 @ 60%
Sets 3 & 4 @ 65%
Sets 5 & 6 @ 70%
Sets 7 & 8 @ 75%
Sets 9 & 10 @ 80%
C… Every 60 Secs x 5-7 Sets
***Based Of Your 1 Rep Max Power Snatch…***
Set 11… 1 Snatch @ 85%
Set 12… 1 Snatch @ 90%
Set 13… 1 Snatch @ 95%
Set 14… 1 Snatch @ Your 1 Rep Max Power Snatch
Then… 3 Attempts…
1 Rep Max Snatch PR!!!
D… OverHead Squats
***Based Off Your Heaviest Successful Snatch From Part C…***
Every 60 Secs x 7 Sets
3 @ 60%
3 @ 65%
3 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
E… For A Total of 3 Sets…
10 Brick Yard Push Ups
30 Hollow Rocks
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3…2…1…GO!!!
Mando
3.23.2021 WOD & Scores…·
RainCrossStrengthandConditioning 