Sunday 4 November

Jesse Oly Lifting Class

WOD:

Strength:

15 min to est a 1RM of the complex: 1 pause front squat (3 sec) + 1 push jerk

Conditioning:

Five rounds of:
15 L one arm Snatches @1.5 pood/ 1 pood
10 Deadhang Pullups
15 R one arm Snatches @ 1.5 pood/ 1 pood

SCALES:

Gold

Strength:

15 min to est a 1RM of the complex: 1 pause front squat (3 sec) + 1 push jerk

Conditioning:

Four rounds of:
15 L one arm Snatches @ 1.5 pood/ 1 pood
10 Deadhang Pullups
15 R one arm Snatches @ 1.5 pood/ 1 pood

Silver

Strength:

15 min to est a 1RM of the complex: 1 pause front squat (3 sec) + 1 push jerk

Conditioning:

Four rounds of:
15 L one arm Snatches @ 1 pood/3/4 pood
10 Deadhang Pullups with band
15 R one arm Snatches @ 1 pood/ 3/4 pood

Bronze

Strength:

15 min to est a 1RM of the complex: 1 pause front squat (3 sec) + 1 push jerk

Conditioning:

Three rounds of:
15 L one arm Snatches @ 3/4 pood*/1/2 pood*
10 Deadhang Pullups with band
15 R one arm Snatches @ 3/4 pood*/1/2 pood*

*Scale Kettlebell as needed
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