Tuesday 10th April – WOD, Barbell & FHT

9th April 2018

WOD

In 21 Mins complete:
50 Back squats @ 80 / 60 – 100 / 70kg
Run 400m
25 Deadlifts @ 80 / 60 – 100 / 70kg
Run 200m
In remaining time AMRAP:
3 Bar muscle ups / 6 Pull Ups
3 Power Cleans @ 80 / 60 – 100 / 70kg

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) Seated pull ups
A2) Rope pulls x5/arm

B1) Sorenson hold 30s
B2) SL RDL x 6/leg

C1)15-1 KB BOR

Grind
Core finisher

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