Sunday 22nd October – WOD & Barbell

21st October 2017

WOD 1
Grab a partner, a KB, and a barbell and complete 15 min AMRAP of:
1) 10 KB Deadlifts Partner
2) 10 Barbell Clean Grip Deadlifts
3) 10 KB Sumo Deadlifts
4) 10 Barbell Strict Presses
5) 10 KB Sumo Deadlift High Pulls
6) 5 Barbell Hang Muscle Cleans + 5 Push Presses
7) 10 Barbell Clean & Jerks

*One work one rest, then switch 

WOD 2

14 min AMRAP of:
2-4-6-8-10…
KB SDHP @ 24/16
Over Unders @ 24/20
Clean and Jerk @ 42.5/20
*Increase all movements by 2 reps each round
*Scale to weights that allow you to go unbroken until the round of 10s
*Aim for 14-18 rounds+

Additional Work 

Rest

Barbell

A) EMOM10; Snatch + OHS
(increase weight by smidgen on minute 6)
B) Front squat + Split jerk (2+1) x 7 reps
C) Snatch grip deadlift 3 x 5 reps
(for this use your best snatch weight i.e best full snatch = 55kg, use this for the sets of 5 reps. If not known, use a weight that challenges posture/position but no funky looking reps)
Successory work;
AMRAP8;
Single arm DB jerk x 6 reps (thats 6L +6R) go heavy
Supine ring row x 6
Bulgarian Split squat BW only x 8 (each leg..)
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