Thursday 20th December – WOD, Barbell & FHT

20th December 2018

WOD

15-9-6-9-15 Reps of

Air Squats
KB swings @ 20 / 16kg
Pull ups
Cals or shuttles

*8 mins cap

Complete

50 Hang Power Cleans @ 85 / 60kg – 105 / 77kg

E2MO2M
10 Chest to bar
10 Pistols

*25 mins cap

Barbell

A. In 6 mins Est a heavy triple
2 Power clean & 1 power jerk

B. EMOM for 5 mins

3 Power cleans & rebound power jerks

C. In 12 mins est a double
Front rack jerk
Back rack jerk
Over head squat

FHT

A1) Bench press 5-7
A2) Wide grip pull up 4-6

B1) Alt dB flr press 4-6/arm
B2) 1 min max ring rows

C1) 21s hammer curl each arm
Into hammer walks 30m
Into max shrugs

 

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