Saturday 30th April 2016 – Team WOD & Barbell

29th April 2016

Team WOD
Team, Team, Team

In teams of 3 complete:

  • 3 Shuttle Runs – cones set out at 20m/30m/40m, performed as a relay
  • 30 Squat Cleans @ 85/60kg – relay style, other team members waiting under the rig on their tummies (change weight ready for snatch)
  • 60 Box Jump Overs @ 20″ – relay style
  • 60 Burpees
  • 30 Snatch @ 60/35kg – relay style, other team members waiting under the rig on their tummies
  • Team mile run holding a sandbag

Barbell – Week 3 Session 3

  • Snatch: 5 x 2 @ 78%, 81%, 84% 2 x 87%
  • Clean pull & high clean: 5 x (1+1) @ 81%, 2 x 84%, 2 x 87%
  • Behind the neck jerk 0r split jerk: 5 x 2
  • Tempo Back Squat (3 1 1 2): 5 x 5 2 x 81%, 2 x 84%, 87%
  • Push Press: 3 x 5 @ 81%, 84%, 87%

*no fails, must make successful lift before moving onto next % otherwise stay on same weight

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