Tuesday 4th July – WOD, Barbell & Movement

3rd July 2017

 

 

WUWOD

3 rounds of:

10 kb swings
10 kb bent over row each arm
10 squat jumps

WOD 1

 

In 20 mins complete

Power clean and push jerk
6×2
*use heaviest weight you can for each set

WOD 2

ROY

5 rounds of:
15 deadlifts @ 85/60 RX+100/70
20 Box jumps @ 24/20
15 pull ups RX+25

*20 min cap

Additional Work 

Rest

Barbell

A. Snatch Pull + Snatch
BTH then hold across 6 sets

B. 3 Position Clean (floor, knee, pockets)
BTH then hold across 6 sets

D. Accessory Work
1/2/3/4/5 Sotts press & Strict pull ups

CF Movement

Warm Up:  Game

 

Muscle Up TEST

Pull Ups
Dips
Transition
Ring Support
False Grip Hold
Strict MU – Where Possible

Flexibility:
German Hang
Lats Stretch

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