Fitness

Olympic lift-Jerk

Every 3 minutes for 4 sets-3 Push jerks-same weight across

WOD

“Princess Leia”

15-10-5

Burpee box step overs (20)

Deadlifts (185/125)

*Run 200m after each set

Performance

Olympic lift-Jerk

Every 3 minutes for 4 sets-1 Push Jerk+2 Split Jerks-build to a heavy set

WOD

“Princess Leia”

15-10-5

Burpee box jump overs (24/20)

Deadlifts (225/155)

*Run 200m after each set

Competition

Olympic lift-Jerk

Every 3 minutes for 4 sets-1 Push Jerk+2 Split Jerks-build to a heavy set

WOD

“Princess Leia”

15-10-5

Burpee box jump overs (24/20)

Deadlifts (275/185)

*Run 200m after each set

For the olympic lifting today focus on good technique.  Try to catch the bar with your arms locked out and keep your torso upright on the dip.  If you feel good then you can add weight in the performance and competition groups.  The workout should be a high intensity effort.  Try to push the pace and give an all out effort.  The deadlifts should be unbroken or close to it so pick a weight you can string at least 10-12 reps in a row.