Oly Class – Wed, Apr 15

Timberwolf Fitness Roseville – Oly Class

Oly class

Each exercise has 2 options. 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.

50% 3x(1+2)

Power snatch ride it down

SKIP

60-70% 5×1

Tall clean + Jerk pause in split

& b. Empty bar 3×2+1

Warm up to 75%, then work up to an 8 RPE single in 3 attempts (no PR attempts)

Clean only

Clean and Jerk

Clean + Heaving hang clean + Jerk based on the heavy single

Cleans only: 65-75% 4×1

75-80% 5×1