Olympic Lifting L1 Day 1


Main – Level 1 Olympic Lifting

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Weightlifting

Hang Snatch (Heavy Single)

POS 1: Hang Snatch (4×3 @ 70-75% of Daily Max)

POS 1: Hang Clean (Heavy Single)

POS 1: Hang Clean (4×2 @ 70-75% Daily Max)

Strength

Snatch Pull (5×2 AHAP with perfect form)

Benchmark Wednesdays


Main – WOD

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Warm-up

Coaches Choice

Gymnastics

Pistols

Dessert

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Cool down

1000m row

3 way couch stretch (1-2 mins in each position)

Mondays @ Illumine


Main – WOD

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(No Measure)

Coaches Choice

Back Squat (1×5 @ 55%)

Back Squat (1×5 @ 65%)

Back Squat (1×3 @ 75%)

Back Squat (1×2 @ 85%)

Back Squat (1×2 @ 90%)

Back Squat (3×10 @ 70%)

Dessert

Metcon (Time)

5-10-15-20-15-10-5

FOR TIME:

Wall Balls (20/14#)

T2B

Cool down

3-way Couch Stretch

3 x30sec hold OH Shoulder Box Stretch

Thursdays @ Illumine


Main – WOD

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(No Measure)

Coaches Choice

Snatch (1×2)

Metcon (Time)

10!

Power Snatch

100m Sprint
Use 50% of your 1RM for Power Snatch

10!

10 Power Snatch

100m Sprint

then..

9 Power Snatch

100m Sprint

etc…

Cool down

400m jog

Deep Couch Stretch 5 rounds of :30