Sunday 12 November – WOD & Barbell

11th November 2017

WOD 1
EMOM for 15 Mins
1 – 10 Good Mornings @ 20/15
2 – 10 Standing Bird Peckers
3 – 15 Burpees
4 – 20 Jumping Jacks
5 – 15 Sumo Squats

WOD 2

For Time Complete:
30 Double Unders C=Triple under
30 KB Swings @ 24/16
30 Shuttle Sprints
30 Candle Sticks
30 Kcal Row/Ski/Ab
30 Pistols
*15 Min Cap

Additional Work 

Rest

Barbell

Hang Snatch + Snatch
6 Reps
*Just above knee
Complex;
Clean + Front squat +Split jerk (1+1+1)
6 Reps
OHS
3 Reps of 1 & 1/4 squats)
5 Sets
Successor work – 30 secs Push Press + 30 secs rest in the top position x 3
*Focus on strong lockout and good shoulder position, no over arching body
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