Thursday 2nd August – WOD, BARBELL & FHT

1st August 2018

WOD

In Teams of 3 Complete

A 9 rm Back Squat,
2 mins rest
A 6 rm Back Squat
1 min rest
A 3rm Back Squat

For time complete:

8 Thrusters @ 70 / 55 – 80 / 62.5kg
50 Hollow rocks / ab-mats
8 Clusters @ 70 / 55 – 80 / 62
50 Double unders
8 Power clean & jerks @ 70 / 55 – 80 / 62
50 Down ups
8 Hang Squat cleans @ 70 / 55 – 80 / 62
50 Toes 2 bar

*13 min cap

BARBELL

Snatch work
In pairs band up a barbell each and apply tension in hang while facing each other
go from hang into start position and back, very slow keeping the bar pinned to the shins and thights
5 sets of 5 of the above

5 mins to load

EMOM for 10 mins
1 hang snatch w/ 3 sec pause at the knee and over head

In groups complete
5 x 2 low hang box squat snatch
5 mins to load

EMOM for 12 mins
1 hang snatch w/ 3 sec pause at the knee and over head
In groups complete
5 x 2 low hang box squat snatch

FHT

A1) Kb Glute bridge Flr Press 3-5
A2) Dual KB Hollow rocks 20
B1) SA Db Push press 3-5
B2) Pull ups x F
C1)Ring row 1 min max effort
C2) 30s Ring plank
D) Ab melody

 

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