Thursday 20th April – WOD & Barbell

19th April 2017

 

WUWOD

PVC CLEAN WARM UP

High hang squat clean
Mid thigh squat clean
Low hang squat clean
mid shin squat clean

5 rounds

 

WOD 1

In 25 mins

Build to a
5 rm power clean
3 rm power clean
1 rm power clean

Barbell

Clean Primer

A. C & J (3+1)
5×2
Same weight as last week.

B. Power Snatch
5×3
Same weight as last week.

C. Back Squat
6×1
Increase by 2.5kg/5% from wk 3

D. Acc. Work
EMOM 12 minutes
Odd – Strict Pull up. (min. 7)
Even – Russian Twist (max effort 45 sec.)

WOD 2
For time:

50 front squats @ 40/25
25 push jerks @ 70/45
50 front squats @ @ 40/25

*8 min cap
*The second set of squats is where time will go, so hang on to that bar!

Go top