Sunday 11th February – WOD & Barbell

10th February 2018

WOD 1

10 Min AMRAP of:
15 Ring Rows
10 Hang Power Snatch
6 OH Lunge
200m Run

WOD 2

E2MO2M for 18 Mins

10 C2B
10 Kettlebell Swings @ 32/24
7 Shuttle Runs

*Scale shuttle runs if needed to achieve 15 sec rest minimum


BARBELL

Power Development Phase – Wk1

Warm – 8mins (4 mins general/4 mins snatch focus movement)

In 8 attempts Build to a Daily max;
Hang Squat Snatch x 2
(hang position is just below the knee cap)
*16min time cap

EMOM12 – Power Clean + Power Jerk
Mins 1/2/3/4 – 3 reps
Mins 5/6/7/8 – 2 reps
Mins 9/10/11/12 – 1 rep
(increase weight every rep change – do not sacrafice load for good technique/postions)

Barbell WOD

“Freddie” – 10 min cap
In pairs – YGIG
5 Power Snatch (weight determined by 5 good reps)
8 Box Jumps (24/20)
12 Russian Swings (32/24)

 

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