This week, we will start into a new Olympic Cycle and Barbell Conditioning Cycle. Notes will say specifically if the reps are Touch and Go Reps or to focus on Consistent set-up and movement. As usual, extra time outside of WODs, warming up shoulders and stretching them out are a good idea. This week will have 3 days of MetCon/Weightlifting/MetCon and 2 Days of Weightlifting, then MetCon.
Monday: Power Clean and Push Press will be the Weightlifting. The MetCon will have Double Unders, Sit-Ups, Burpees and Overhead Squats. The Post WOD will be Clean Pulls from below the knee.
Tuesday: Wallballs and Kettlebell Swings will start the day. The Weightlifting will be Touch and Go Power Cleans. The 2nd MetCon will have Deadlifts, Clap Push-Ups and Lateral Over the Bar Jump Lunges. The Post WOD will be a 50 Calorie Row.
Wednesday: Back Squats will be the Weightlifting. The MetCon will have Front Squats, Toes to Bars, Pull-Ups and Chest to Bar Pull-Ups. The Post WOD will be Toe Nail Transitions and Pistols.
Thursday: An AMRAP of Dumbbell Power Snatches and Overhead Squats will be before a Power Snatch/Overhead Squat Complex in Weightlifting. Then 2nd MetCon will have Running and Box Over Burpees. The Post WOD will be Snatch Pulls from below the knee.
Friday: The Weightlifting will be Hang Power Snatches/Power Snatches and Overhead Squats. The MetCon will have Running and Thrusters. The Post WOD will be Bench Press.