Thursday 9th August – WOD, Barbell & FHT

8th August 2018

WOD

101 OHS warm up
then
3 Rounds of cindy
Run 400m

For time complete 3 rounds of:
30 Overhead squats @ 60 / 40 – 70 / 50kg
15 Bar push ups (feet on WB)
7 Muscle ups

* 16 min cap

Barbell

Jerk Drills

Power Clean Drills

EMOM for 15 mins

2 Power cleans w/ 3 sec pause in receive
straight into the split jerk w a 3 sec pause

Clean & pause – jerk pause – clean pause – jerk pause

Grace

FHT

 A1) Db elbows out row 8-10

A2) DB see-saw row 8/arm
B1) Kneeling Db press 8
B2) Db RDL 8
C1)Rope pulls 5/arm
C2) RNT split squat 5/leg
D) abs melody

 

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