Thursday 5th April – WOD, Barbell & FHT

4th April 2018

WOD

30 Reps of the Complex:
2 Power Snatch @ 65 / 47.5 – 75 / 52.5
1 Overhead Squat @ 65 / 47.5 – 75 / 52.5
1 Hang Squat Snatch @ 65 / 47.5 – 75 / 52.5

E2MO2M complete:
15 Double unders / single unders – C must go unbroken to move forward

*22 Min Cap

FHT

A1)Back squat x 8
A2) Frog pumps x 10

B1) Db Split squat x 6
B2) Jumping Lunges x10

C1) Walking Lunge x 16
C2) Romanian Kb DLs x 6

D) Arm blaster

BARBELL

A). Warm up 4 minutes general + 4 minutes snatch focused

B). In 10 minutes build to a heavy hang 3 position Snatch
EMOM for 6 minutes with established weight

C). In 13 minutes build to heavy Clean & Jerk double (C+J & C+J)

D). BWOD
9-6-3 reps,
Squat Snatch, GHDSU & Strict Pull Ups

 

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