Thursday 13th October 2016 – WOD & Barbell

12th October 2016

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WOD 1

In 10 mins complete:

  • With a PVC pipe:
  • 5 oh squat
  • 5 sots press
  • 5 snatch drops
  • 5 pressing snatch drop
  • 5 snatch balance to squat depthThen with an empty barbell:
  • 5 muscle snatch
  • 5 oh squat
  • 5 high hang squat snatch
  • 5 low hang
  • 5 full squat snatch

 

 

Additional Work

 

REST

 

 

Barbell:

  • Clean pull from floor 5×5
  • Hang clean 5×5
  • Full clean with 3 sec pause at the bottom 5×5
  • 20 mins to have 5 attempts at 3rm hang clean then reduce to 90% and do 3 additional sets
WOD 2

In 30 mins complete:

  • In 10 mins complete
    3×1 Snatch Balance
    *build to weight then complete the sets at that weight
  • In 20 mins complete
    5×3 Squat snatch
    *Build to weight then complete the sets at that weight
    *Touch and go

 

 

 

 

 

 

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