Tuesday 19th June – WOD & Barbell

19th June 2017

 

WUWOD

3 rounds of

10 kb swings
10 v sits/ab mat sit ups
10 supermans

WOD 1

 

In 20 mins complete:

5×5 Sumo Deadlift

*build to weight and hold across the 5 sets

WOD 2

For time complete:

5 rounds of:
6 TTB
6 Goblet squats @ 24/16 RX+32/20

Rest 3 mins

5 rounds of:
6 TTB
6 hang power cleans @ 70/45 RX+ 80/50

*15 MIN CAP
*Aim for unbroken weights on squats and cleans

 

Additional Work 

Rest

Barbell

A. Snatch (FULL)
6×2
Build to heavy double

B. Complex: Squat Clean, Hang Clean, 2 Split Jerk
Build to heavy, then hold

C. Front Squat
5×3

Accessory Work:
Accumulate 6 minutes of Goblet Squat (with DB & KB)
ACTIVE in bottom position
Every break = 5 Strict Pull ups + 5 Hanging Leg Raises

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