Thursday 20th September – WOD, Barbell & FHT

19th September 2018

WOD

In groups est:
3 RM Pause Front Squat

Pause is for a partner count of 3 secs

*14 Min cap

7 Mins to Load

Complete 6 Rounds for the time of:
3 Ring MU / 3 C2B pull ups and 3 ring dips
6 Hang Power snatch @ 60 / 40 – 70 / 50
3 Bar Mus – 3 C2B pull ups and 3 push ups
6 Hang Squat cleans @ 60 / 40 – 70 / 50

*19 Min cap

BARBELL

Clean & jerks

In 18 mins est a MAX Clean & Jerk with a twist

3 secs pause at the knee
3 secs pause in the bottom squat
3 secs pause in the jerk receive

At load – 15 % est a RM Front Squat

At load 3 rounds of pause clean game

FHT

A1) 10 alt front rack step ups
A2) 10 alt front rack reverse lunges

B1) Cossack squat and press
B2) L-sit wipers 10/side

C1)SL cross body DL 6/leg
C2) Seated gd morning x10

D) Leg pump grind

Go top