Sunday 6th May – WOD & Barbell

5th May 2018


WOD

3 Rounds of:
15 Hollow rocks
10 SA KB Strict Press
15 sec Single arm ring plank
10 Banded press
15 Clusters @ 20 / 15kg

For time:
1 Clean & Jerk @ 70 / 45kg
1 Round of Cindy
2 Clean & Jerk @ 70 / 45kg
1 Round of Cindy
3 Clean & Jerk @ 70 / 45kg
1 Round of Cindy

Cont rep scheme then end on 10 C&J and 1 Rounds of Cindy

 

BARBELL

Pairs AMRAP (YGIG)  8mins
Heavy hang snatch x2

In 10 mins BTH;
3 Position clean
then EMOM6 – 10%

BWOD
30sec Push press
30s hold in top of press
30s rest
30s Fronta Squata
30s in bottom position
30s rest

Three rounds

Score = lowest reps

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