Oly Class – Wed, Apr 1

Timberwolf Fitness Roseville – Oly Class

Oly class (Checkmark)

Pick option 1 (a) if you did the WOD or otherwise feel more tired than usual. Pick option 2 (b) if you are fresh and have not done a lot of heavy lifting in the last 2 days. Some exercises may even have a special variation that make it harder or easier. Option 1 exercises likely need 60-90s rest. Option 2 exercises may need 2-3 minutes rest. Prioritize form and speed when selecting weights/rest times.

Tall snatch + OHS + Snatch balance

& b. Empty bar 3×2+1+1

Snatch

& b. Warm up to 75% then take 3 attempts to find a 9 RPE single (no PR attempts)

Snatch back off sets based on the heavy single

-15% 3×1

-10% 3×1

Power clean + Jerk based on heavy single from Monday

65-70% 3×1+2

70-75% 3×2+1

Clean DL + Clean pull based on heavy single from Monday

95-105% 3x(1+2)

100-110% 3x(1+2)