Oly Class – Wed, Mar 11

Timberwolf Fitness Roseville – Oly Class

Oly class (Checkmark)

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.

Muscle snatch + Tall snatch

Empty-20% 3x(1+2)

20-30% 3x(1+2)

Snatch

& b. Warm up to 75% then take 3 attempts to find a 8 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

55-65% 3×1+2

65-75% 3×1+2

Clean DL + Clean pull based on heavy single from Monday

90-100% 3x(1+2)

100-110% 3x(1+2)