Thursday 12th April – WOD, Barbell & FHT

11th April 2018

WOD

12-9-6-3 reps of:
Squat Snatch @ 50 / 35 – 60/40kg – option to power snatch
Box Jumps @ 30/ 24″
Run 200m

* 11 Min Cap

BARBELL

A). Warm up 4 minutes general + 4 minutes snatch focused

B). In 10 minutes build to a heavy hang 3 position Snatch
EMOM for 6 minutes with established weight

C). In 13 minutes build to heavy Clean & Jerk double (C+J & C+J)

D). BWOD
9-6-3 reps,
Squat Snatch, GHDSU & Strict Pull Ups

FHT

A1)Incline Db bench x12
A2)Crunches x15

B1) Flat Db bench x10
B2)Leg raises x 12

C1) Ring flies x10
C2) Clap/HR press ups xF

D1) Forward leaning dips x 6
D2)Weighted press ups x F

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