Sunday 7th January – WOD & Barbell

6th January 2018

WOD 1

As a group 8 Min AMRAP of:

5 OH Squats
5 Squat and Press to OH Squat Position
5 Snatch Balance
5 High Hang Squat Snatch
5 Low Hang Squat Snatch
5 Full Squat Snatch

WOD 2

EMOM ISABEL

EMOM for 10 Mins
3 Squats Snatch @ 60/42.5

*Scale to weight that allows approx 20 secs rest each min. Take your time this shouldn’t be a workout we rush
*Technique first!

BARBELL

8-10 Min Warm up

For 10 Mins – In Pairs (AMRAP- YGIG)

Hang Snatch + Squat Snatch
*Partner to count 4 sec pause in the bottom positions
*These are for QUALITY not time/reps*
*5 Rounds (every 90s)

5 x Hang Squat Cleans + 1 Jerk
*Keep weight the same across sets

BWOD
EMOM15
1-5 Min – 3 OHS
6-10 Min – 2 FS
11-15 Min – 1 BS
*Increase weight between movements

 

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