Thursday 25th January – WOD, Barbell & FHT

24th January 2018

WOD 1

MOBILITY:
FRONT RACK/O/H

In 25 Mins:

5×3 Box Squat Clean
*Set to low hang
*Build to weight and complete all sets at the same weight

WOD 2

Open 11.3

5 Min AMRAP of
Squat Clean + Jerk @ 75/50

Score= reps

BARBELL

Power Development Phase – Wk1

Warm – 8Mins (4 mins general/4 mins snatch focus movement)

EMOM10 – Snatch Bear Complex
(1 PS/OHS/BTNPP/OHS)

In 16 Mins build to daily max;
Hang Clean + Split Jerk (2+1)
(hang is above the knee)
(look to make 8 attempts and no, don’t include your warm up reps..)

Barbell WOD
“Grizabel”
Alternate 1 Sqt Snatch / 1 C+J for 30 reps total
Note – Record time to complete, no rep for losing balance/power snatch or clean/stepping forward in the recovery..anything less than great technique)

FHT

A1) BB Deadlift 3111 8 Reps
A2) Seated Sumo Good Mornings 3111 x 8 3 sets

B1) Supinated/behind the neck pull ups x5/8 reps
B2) Banded straight arm pull downs x 10/12 reps

C1) Banded KB Swings x 20
C2) Sorenson Hold x 45s

D1) Wide Grip BB bent over row x10 reps
D2) KB Bent over row x 15 reps

Grind
Chest burn= press up/ iso ladder

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