WOD 1
MOTM: Double Unders
EMOM for 5 mins:
- 1 min right arm DU rope spin/with jump if ready
- 1 min left arm DU rope spin/ with jump if ready
- min 3 30 secs of high jumps on toes
- min 4 high single with rope
- min 5 high single with 1 double under or more
build to deadlift weight
Barbell: Week 2 session 2
- Snatch grip DL 5 x 1 95-100%1RM sn
- Back squat 9 x 4 80%
- Spilt jerk 5 x 4 75%
- Every 90 sec On 90sec for 7 mins 30: bear complex (power clean, front sq, push press, back sq and second push press)
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WOD 2
In pairs 3 x 5 min alt AMRAPs each (30 mins) of:
- 5 deadlifts @100/65
- 10 box jumps@24/20
2nd 5 mins:
- 3 deadlifts @120/80
- 10 wall balls
3rd 5 mins:
- 1 deadlift @140/95
- 10 bar over burpees
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