Tuesday 2nd August 2016 WOD & Barbell

1st August 2016

klovlok-jerk

 

WOD 1

In 10 mins with an empty barbell:

  • 5 clean high hang dip and shrug
  • 5 high hang power cleans
  • 5 low hang power clean
  • 5 push jerks
  • 5 split jerks
  • 5 back squats*In the remaining time build to wod weight (Heavy and unbroken)!                                      *no racks

 

Additional Work

PART 1:

30 mins before the wod complete:
7 x 1 Back squat with 3 sec pause in the bottom

*Build to a heavy single across the 7 sets

PART 2:

15 mins after the wod complete:
8 rounds for time:
15 cal assult bike/ski/row
15 wall balls

*20 min cap but aim to complete in 16 mins scale wall balls to be unbroken 15

 

Barbell Week 6 Session 1:

  • Snatch  5 x 2 @ 80%+
  • Clean positionnormal grip pull to knees 5 x 3 @110% 1rm clean
  • Back Squat 20 min to 3RM test
  • OR Front Squat 5×5 @84%
  • Push or split jerk from racks 3×3 @81%
WOD 2

EMOM for 23 mins:

  • 2 Hang power cleans
  • 1 min rest
  • 4 Jerks
  • 1 min rest
  • 6 Back squats/ Front squats
  • 1 min rest*Weight should be heavy but unbroken
    *Make it look good!

 

 

 

 

 

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