Thursday 10th December 2015 – WOD & Barbell

9th December 2015

 

CH-Santa-Weight-Lifting-002

WOD 1

MOTM: EMOM for 5 mins:

  • 5 /3/ 1 strict handstand push up/scale

In 15 mins build to a 1RM back squat

*Training max!

*Focus on good form

 

Barbell Club:

  • Pause front squat + front squat 5×3 @ 70% 3 second pause
  • Clean pull to knee + full clean pull + hang clean and jerk 3×1+2+1, 2×1+2+1
  • Full clean & jerk 3×1 @ heaviest complex weight
  • Over hand strict pull ups: 1 x max effort set, 2 x max effort set minute rest between sets and 3 second eccentric.

WOD 2

3 rounds for time:

  • 10 clean & jerks @ 60/40kg
  • 50 wall balls blk/blue/green

*16 min cap

 

 

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