WOD NOTES:
The jumping air squats will have a specific pattern of movement.
This pattern is established to re-enforce the violent hip extension required in Olympic Weightlifting.
Fitness
Power clean practice
EMOM x 10
6 Heavy kettle bell swings
10 jumping air squats
Performance
Work up to heavy 1 RM Power clean
EMOM x 10
3 power cleans
10 jumping air squats
Sport
20 minutes
Work up to 2 RM Snatch
HBBS
Work up to heavy 6 RM
For time:
5-4-3-2-1
MU + Snatch 135/85
Rest 1:1
For time:
5-4-3-2-1
T2B + C&J 155/105
Rest 1:1
For time:
5-4-3-2-1
Strict HSPU + Dead lifts 315/205
