Thursday 31st August – WOD, Barbell & Movement

30th August 2017

WUWOD
PVC SNATCH WARM UP

2 Rounds
10 Dislocates
10 OH Squats
10 Snatch Balance
10 Hang Squat Snatch
10 Squat Snatch

WOD 1

EMOM for 20 mins complete:
1 Power Snatch
*Build weight over the 20 mins

WOD 2

For time complete: 30/20 kcal AB/Ski/Row/400m Run (check in) COMP 40/30
Then 5 rounds of:
6 Pull Ups COMP 8
8 Push Ups COMP 12
12 Sit Ups Anchored COMP 16
*17 MIN CAP

Additional Work

REST

Barbell

A) High Hang Full Snatch
6 x 3 Reps

B) Power Clean + Split Jerk
6 x 1Rep (of each)

C) Front Squat
6 x 1 (with 10sec pause)

Successory work:
Snatch Balance; in your own time 20 reps each with a 5 sec pause..

Movement

Toes2 bar Re -Test Day!!!!!

Warmup
Game

Toes To Bar Test
– 1 Min MAX SLL
– 1 Min MAX T2B
– Max Dead Hang
– Jefferson Curls
– 1 Min MAX V-ups

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