Tuesday 6th June 2017 – WOD

5th June 2017

The Brits are coming!

WU WOD

3 rounds of PVC complex:

  • 5 Overhead Squat
  • 5 Snatch Grip Overhead Press
  • 5 Snatch Balance
  • 5 Hang Squat Cleans
  • 200m Row

WOD 1

In 25 mins complete:

5 x 1 Overhead Squat w/ 3 sec pause at the bottom

then

5 x 1 Snatch Balance

*Quickly build to a heavy single across the sets

 

Barbell

A. Snatch (FULLY)
6×2
Build to heavy double

B. Complex: Squat Clean, Hang Clean, 2 Split Jerk
Build to heavy, then hold

C. Front Squat
5×3

Accessory Work:
Accumulate 6 minutes of Goblet Squat (with DB & KB)
ACTIVE in bottom position
Every break = 5 Strict Pull ups + 5 Hanging Leg Raises

WOD 2

 

EMOM for 12 mins:

2 Hang Squat Snatch

*use heaviest weight possible each minute

*can build across the sets

Additional Work

Not today

 

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