Tuesday 2nd May – WOD & Barbell

1st May 2017

 

 

WU WOD 

 

3 ROUNDS OF PVC MOBILITY COMPLEX

10 DISLOCATES
10 AROUND THE WORLDS
10 PEC/TRICEP STRETCH
10 PVC LIFTS

WOD 1 

 

PART 1 In 15 mins in pairs complete:

3x 3-posistion power Snatch
-Power snatch
-Low hang power snatch
-High hang power snatch

PART 2
5 min amrap of:
3 Hang power snatch @ part 1 weight
6 kB Swings @ 32/24 

Barbell

IT’S TEST WEEK!
Across the 3 sessions Test the following:

1RM Snatch 

1RM Clean and Jerk

5RM/3RM/1RM Back Squat

3RM/ 1RM Front Squat 

3RM OHSquat

5RM Push Press

Lifts in bold are what you ideally should  hit on that day.

🔔

WOD 2

 

For time complete:

100 Back Rack Lunges @ BW/0.75

*10 min cap

 

 

 

 

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