WOD for O Lifting Week 3 day 3

Day 3 1.- P Snatch below kn 50%(2×3) 55%(2×3) 60%x3 70%x3 75%x3 21 reps
2.- P Clean+P Jerk 65%(2×3) 70%(2×3) 75%x3 80%(2×3) 21 reps
3.- Back Squat 60%(2×5) 65%(2×5) 70%x4 75%x3 80%x3 85%x3 33 reps
4.- Snatch Pull 85%(2×3) 90%(2×3) 12 reps

One thought on “WOD for O Lifting Week 3 day 3

  1. Israel Gonzalez

    1/15/14 Week 3/Day 3
    @10AM
    A- WU- PVC Snatch drills -6 Minutes
    B- Power Snatch (from below the knees)- WU- 3@30kg + WS- 3/3@40/44kg + 3@48/56/60kg
    C- Power Clean + Power Jerk- WS- 3/3@61/66kg + 3@71 + 3/3@76kg
    D- Squat- 5/5@185lb + 5@200 + 4@215 + 3@230/245/265lb
    E- Snatch Pull- 3/3@68/72kg
    @4PM
    A- WU- Alternating Tabata 4 Rounds each of: Burpee and Box Jump= 22 Burpee/36 Box Jump
    B- Step Up- 8 each leg @ 25/35/45/55lb
    C- Renegade Row- 8/8/8/8@55lb
    D- Romanian Deadlift + Pendlay Row- 8 each X’s 4 Rounds @ 95/135/135/155lb
    (Decided to use Kilos on Eleiko bars and Pounds on the shitty bars!)

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