Saturday 5th September 2015 – WOD

Barbell Club Wk 1 Session 3

Weight Lifting

• 5 x 5 Split Jerk @ 75%
• Snatch Balance – In 3 sets build to a starting weight for the next movement
• 5 Sets of 5 Behind Neck Push press, then 2 OverHead Squats
• Est a 3RM Deadlift with a 3 sec pause at knee > repeat -5% & -10%

Back & Abs

• 3 Sets of weighted back ext on GHD – Max effort 7-10 reps range
• 2 mins of accumulated hollow rocks