Tuesday 3rd October – WOD, Barbell & Movement

2nd October 2017

Matt Vassey?

WUWOD

5 Min AMRAP of:
20 Mountain Climbers
20-30 sec Handstand Hold/Plank
10 PVC OH Squats

WOD 1

In 15 Mins Complete:
3×3 Split Jerk
*Build to weight and hold across the sets

WOD 2

For time complete:
40-30-20-10
Ab mat sit ups
Wall balls @ 20/14
5 MIN REST
40-30-20-10
ALT DB snatch @ 22.5/15
Stiff leg DB deadlift @ 22.5/15
*25 Min Cap
*Pick a weight you can go unbroken on wall balls and dumbbell snatch

Additional Work 

REST

Barbell

a) Hang Snatch 6 x 3 Reps
Hang is just below the knee
b) Clean and Jerk (2 +1) x 6 Reps
c) Push press + Split jerk (2+1) build to heavy across 6 reps
Push press should be a weight that tests you
Successory work – 5 Rounds for Quality
OHS 40secs in bottom position (bar only)
10 Heavy Russian KB swings
Movement
Warm up
Stretch
Technique
E2MO2M
Wall climb to hs hold
Dish rocks
Kick to HS hold
Front support
Then attempt max kick to HS hold
Conditioning
Check in 15 kick to HS
Then
5 rounds
1 length spider walk
10 bunny hops
1 HS walk around box
10 wall climbers
After each round 30s shoulder extension stretch
Flexibility bridge work
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