Sunday 8th April – WOD & Barbell

7th April 2018

WOD

In 15 Mins in Pairs complete rounds of:
100m Erg
6 Wall Sides
10 secs thoracic spine stretch
12 OH Squats @ 20 / 15kg
15 sec hip opener stretch on the wall
4 Shuttles

 

Nancy – 5 rounds for the time of:
Run 400m
15 Overhead squats @ 42.5 / 30kg

 

BARBELL

Warm up 4 minutes general + 4 minutes snatch focus

A). In 10 minutes build to heavy complex; 3 Snatch Grip Deadlift + 1 Snatch
Once weight established hit 6 minute EMOM
1 Full Snatch at the weight

B). 9 Minute EMOM
Full Clean, 3 Front Squats, 2 Split Jerks

 

 

Go top