Thursday 6th December – WOD, Barbell & FHT

6th December 2018

WOD
For 17 mins complete rounds of:

5 Back Squats
10 Dus
10 KB swings
8 Pull ups
10 Cals
5 Hang Power Cleans
10 Hollow rocks

3 Rounds for the time of:

10 Back Squats @ 85 / 70 – 100 / 77.5kg
30 Double unders
10 Hang Power Cleans @ 85 / 70 – 100 / 77.5kg
30 Wall Balls
10 Deadlifts @ 85 / 70 – 100 / 77.5kg
30 Pull ups

*Time Cap 16:30

FHT

A1: JM press x 8
A2: DB hammer curl x 8

B1: Eccentric bar dips x 5
( lower from top dip position, minimum 5 sec )
B2: DB strict curl ( Back against a wall ) x 8

C1: Divers row x 8
C2: Hang DB snatch x 8 EA

D1: Atlas stone carry x 20 m / 4 rounds

Barbell

12 Mins to warm into A

A. 8 Mins
Est a max squat clean

B. EMOM for 10 mins

2 Pause squat cleans (1 sec pause at bottom of knee)

C. 10 mins
Est a max cluster + split jerk

D. E2MO2M for 10 mins complete

7 Unbroken clusters @ 60% of C.

 

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