Olympic Weightlifting WOD (Phase 4 / Week 5 / Day #227)
am
1. Deadlift+Zercher Squats 1+1/50% 1+1/60% 1+1/70%
2. Back Squat 3×1-2/90% or more 3×5/85%
2. Jerk Dip (Butt to Box)5×3/100%+20kg of 1RM Jerk
3. Rowing 85%5×5
pm
1. Hang Snatch w/ Straps 5×1-2/90%
2. Power Clean + Push Jerk 3×1/90% 3×2/85%
3. Clean Pull 5×3/100% of 1RM Clean
4. Pull Ups w/ Stiff Legs 3×10
5. Triceps 5×10
Categories: Olympic Weightlifting
DL+zercher 1/35 1/45 1/55 1/65
Back squat 3×1/72 3×5/65
Hang snatch 5×1/45
Pc+pj 3×1/50 3×2/46
Pullups 30
Skull crushers 5×10/15 lbs.
To think you couldn’t even deadlift that at one time!!! Great!