Fridays @ Illumine

Main – WOD

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Warm-up

Coaches Choice

Meat & Sweet Potatoes

10 min EMOM:

3 Snatches @ 60-70% of 1RM

30 sec hollow rock

Snatch (5×3 @ 60-70%)

Dessert

Metcon (Time)

For Time:

500m row

[21-15-9]

Power Snatch (115/75#)

Bar facing Burpee Bar Hops

500m row

Level 1 Olympic Lifting Week 5


Main – Level 1 Olympic Lifting

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Pos 1: Hang Snatch (3×3 65% max)

Pos 2: Hang Snatch (2×2 @ 75% max)

Pos 3: Hang Snatch (3×2 @ 85% max)

Snatch (Heavy Single)

Pos 1: Hang Clean + Jerk (3×2+2 @ 65% max)

Pos 2: Hang Clean + Jerk (3×2+1 @ 75% max)

Pos 3: Hang Clean + Jerk (3×1+1)

Clean and Jerk (Heavy Single)

Thursdays @ Illumine


Main – WOD

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(No Measure)

Coaches Choice

3-2-1 Strict Press / Push Press /Push Jerk Complex (Every 1:30)

Groot (AMRAP – Rounds and Reps)

15 Minute AMRAP

100ft Plate Carry (Farmers grip from fingers) Mens RX 35lb plates/ Women’s 25# plates

100 ft walking OH lunge with plate (same weight)

10 Box Jumps (30/24)