WOD 1
MOTM: EMOM for 4 mins in pairs;
- 1 min of max wall ball squat cleans
*focus on triple extension before drop
EMOM for 8 mins complete the complex @30/25 of:
- 1 deadlift
- 1 hang power snatch
- 1 OH squat
- 1 snatch drop
- 1 hang squat snatch
Barbell: Week 7 session 1
- 3 Position Snatch (high, low, below knee): 5X1 75% 3x 78% &, 81%
- Snatch balance + OH Squat: 5 x (2+1) work up to 1rm snatch weight, start heavy, small increases
- SOTS Press: 3 x 3 work to a heavy 3
- Back Squat: 8x3 3 x 87% 5 x 90%
- Back loaded BB walking lunge: 2x30m rig-wall-rig 57.5/37.5kg + over the weeks (increase weight from last attempt)
*No fails on any movement, must make successful lift before moving on to next %, otherwise stay on same weight. |
WOD 2
16 min incremental ladder of:
- 5 power snatch @35/25 +1
- 5 thrusters @ 35/25 +1
- 5 TTB + 1
- 5 box jumps @30/24 +1
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