| WOD 1
In pairs 1 work 1 rest in 25 mins complete:
- 10 supermans
- 5 slow pole squats
- 15 bridges
- 5 slow wall squats
- 15 ab mat sit ups
- 10 slow air squats
In the remaining time build to a heavy back squat 1 rep (NOT MAX)
- 1 x 10 with bar, 1×8, 1×6, 1×4, 2,2, 3×1
*increase weight each set
Additional Work
Rest
Barbell Week 4 Session 2:
- Dip Snatch Power and dip snatch full with 3 sec pause just above knee 5 x (1 + 1) start @ 70 -75% work up
- Back Squat 9×4 @80%
- Push Press + split jerk (use alt leg) 5 x (1+2) 75%+
- Every 90 secs on the 90 secs for 7mins 30 secs (5 sets) clean complex 2 x power clean (low finish) 2 x full clean
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WOD 2
5 rds for time:
- 8 back squats @50% of 1 RM 60% RX+
- 20 ab mat sit ups
*Weight for backsquats should allow all rounds to be unbroken reps
*10 min cap
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