Sunday 30th May – WOD & Barbell

29th April 2017

 

WUWOD

5 snatch complex
-1 high hang power snatch
+1 OH squat
+1 high hang squat snatch

100m row
10 push ups

3 rounds

 

WOD 1

Squat Snatch
2-2-2-2-2

*5 attempts only to build to a heavy double
*Must be touch and go
*15 min cap

 

Barbell

Jerk Primer

A). Jerk
8×1

B). Push Press
5×3

C). OH Squat
3×3
No Tempo

Increase weight on all lifts.

D). Accessory Work
Accumulate 5 minutes plank, every break 12 ab mats.

WOD 2

15 min amrap of

1-2-3-4-5

Squat Snatch @ 50/35 RX+ 60/40
Handstand push ups

1-2-3-4-5=1 round

*Pick a scale so that snatches and HSPUs are unbroken every set

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