Thursday 6th July – WOD, Barbell & Movement

5th July 2017

WUWOD

3 rounds of pvc snatch complex

3 o/h squats
3 snatch balance
3 high hang squat snatch
3 low hang squat snatch
3 full squat snatch

WOD 1

In 20 mins:

6×2
Hang squat snatch
*use heaviest weight you can each set

WOD 2

5 rounds for time of:
5 Floor press @ 90/60
15 Ab mat sit ups
5 Muscle ups/ 10 c2b/10 pull ups

*12 min cap

Additional Work 

Rest

Barbell

A. Complex: Snatch, Snatch Balance, OHS
BTH then hold across 6 sets

B. 1/4 Split Jerks
5×3

C. OH Squat
4×3

D. Accessory Work
With an empty bar accumulate 6 minutes in the bottom of an OHS
Each break equals 1 hanging leg raises.

 

CF Movement

Warm up:
Wrist – Elbows – Shoulder

Dips:
Bench Dips – Single Bar Dips – Korean Dips – Box Dips – Ring Dips

In 5:
1 x 10 MU transition

Then 12, AMRAP
5 MU Transitions
8 Dips
20sec L-Sit Hold

Flexibility:
PVC Shoulder Extension

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