Sunday 5th November – WOD & Barbell

4th November 2017

WUWOD
3 Rounds of:
10 Dislocates
10 PVC OH Squats
100m Run
10 PVC OH Lunge
100m Run

WOD 1
In 20 Mins:
5×5
Floor Press
*Use the heaviest weight possible on each set  

WOD 2

E4MO4M for 16 Mins
250m ROW/SKI/RUN
In the remaining time up to the 3 Min mark 8 Alt Hang DB Snatch @ 22.5/15
8 Ring Rows

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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