What a great week of testing and establishing benchmarks for future re-tests. Things are finally back to normal from tomorrow with the Open and testing week behind us. Prepare yourself for some variety and out of the norm WODs and weightlifting complexes over the coming month. With testing week just been this is a great time for goal setting so we will be facilitating some goal setting during the sessions this week.

We’ll get the Easter weekend time table to you tomorrow!

 

Todays session:

 

Olympic lifting

Complete the following Clean complex every 2 minutes for 14min (7 sets)

Ground to Hang pull – Ground to High Hang pull – Clean – Hang Clean

*Start at a light weight and work up to a medium to heavy weight. The focus of the complex is to drill positions (Hang and high hang) and not skip over them as the movement speeds up (clean and hang clean)

 

Conditioning

For time:

30 Front Squats (70/45) *clean from ground

20 ALT DB Split jerk (10 per leg) 20/12.5kg

30 Deadlift (70/45)

20 ALT DB Split jerk (10 per leg) 20/12.5kg

30 KB Swings (32/24kg) 

*Intended time domain 8-12min