Go Marty! Take care of Nat & Oscar. We will miss you on the RoD!! 🙁

WoD - "Weightlifting Wednesday"

At 0:00

Every 40 secs for 12 Rounds

1 Power Clean @ 65% 1RM

-REST 2:00-

At 10:00

Every 40 Secs for 12 Rounds

1 Power Snatch @ 65% 1RM

-REST 3:00-

At 21:00

30 Reps For Time:

Unbroken Power Snatch (YOU choose load)

(No putting that bar down once started. If you do you re-start back at 0. Choose the load carefully).

4 Min Cap.

Continuing on from last week these Olympic lifting progressions we want you focusing on your speed in these movements.
"O-lifting" is equal parts strength, speed & technique. Use the lightweight nature of the bar to hone in on that proper technique..
Stick to the percentages accurately. Use your 1RM's tested 2 weeks back (see links attached above where it say "65%".