Thursday 14th December – WOD, Barbell & FHT

13th December 2017

WUWOD

Tabata

Wall Squats (facing wall, hands up)
Kettlebell Swings
Goblet Squats
Down and Ups

WOD 1

In 25 Mins:
7 Attempts at the following complex
Power Clean + 2 Hang Power Clean
*Build to the heaviest weight possible

WOD 2

3 Rounds for Time of:

10 Power Clean and Jerks @60/40 C=70/45
7 Muscle ups/ 14 C2B/ 14 Pull ups

*10 Min Cap
*Go hard, go fast

ADDITIONAL WORK

For Time 21-15-9:
GHD Sit ups
Power Snatches @ 50/35 C=60/40
*10 Min Cap
*Scale to a weight that allows no more than one break per set

BARBELL
TEST WEEK

In 18 Mins find a Heavy Single Snatch

In 18 Mins find a Power Clean and Power Jerk

In 6 lifts find a 2RM Front Squat
(hit an attempt approx. every 2mins)

Make sure you record all numbers

FHT

The Legs!
3 Sets of
25 Back Squats

Heaviest weight possible

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