Thursday 19th April – WOD, Barbell & FHT

18th April 2018

WOD

E2MO2M for 30 Mins rotate movements:
6 Squat Snatch @ 80 / 52.5 – 90 / 62.5
10RX 15C HSPU / 18 Push ups
50 Double unders 60C / 100 singles
10RX -12C Power cleans @ 80 / 52.5 – 90 / 62.5
12 Ring dips / Push ups

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) Heavy Db OH Seated press x 6
A2) Lying tricep press to chin x 21

B1) Heavy Hammer x6
B2) BB Close grip curl x 21

C1) Heavy box dips feet raised x 6
C2) CLose grip press ups x21

D1) Partner 21s no dropping
3rds heavy as poss

E) Midline

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