WEDNESDAY – OLYMPIC LIFTING + GYMNASTICS (90 min)
Pre-Warm-up (15 min):
Shoulder Prep:
15 x band pull-aparts (3 sets)
10 x Cuban rotations with light DB
10 x scapular pull-ups
Hip/Ankle Mobility:
90s couch stretch each side
10 x ankle mobility with band
8 each leg single-leg RDL
Warm-up (15 min):
500m row
PVC Snatch Progression:
10 x snatch grip RDL
10 x muscle snatch
8 x behind neck snatch grip press
8 x OHS
Strength/Skill (30 min):
Snatch Technique:
Snatch Pull + Hang Power Snatch: 5×2
Build to 65-70% 1RM
BTN Push Press: 4×4 @65-70%
Focus on shoulder mobility
Gymnastics Skill:
Scapular Pull-up Hold 4x15s
Negative Pull-ups 4×3 (5s eccentric)
WOD (20 min):
“Grace”
For Time: 45 Clean & Jerks (40% 1RM)
Focus on perfect form
Cool-down (10 min):
300m row light pace
Mobility Flow:
60s child’s pose
45s each side thread the needle
60s downward dog
45s each side cross-body shoulder stretch