Tuesday 3rd April – WOD

2nd April 2018

Bit of motivation from the great Donny Shankle!

WOD
E4MO4M for 20 mins complete:
10 Front Squats @ 60/ 40Rx – 90 / 65kgC
10 Toes 2 bar
10 STOH @ 60 / 40Rx – 70 / 50kgC
10 Pull ups

Barbell

A). 4 minutes general warm up + 4  minutes snatch focus warm up

B). In 10 minutes build to a heavy complex; Push Press, Push Jerk & 2 Split Jerks
Once established EMOM for 6 minutes

C). Clean; 3,3,3,2,2,1,1,1
Add load each set

D). BWOD
3 Rounds of
Min 1 – 5 Squat Snatch
Min 2 – 5 OHS
Min 3 – 5 Snatch Balance
Min 4 – Rest

FHT

A1) Slow def Deadlifts x5
A2)Wide grip row x10

B1) BB prone row pro grip x10
B2) BB Sup row grip x failure

C1) pull ups any x max reps
C2) Straight arm pull downs

D1) AB melody

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