Saturday 3rd October 2015 – WOD

WOD 1

Barbell Club Wk 5 Session 3

Weight Lifting:

• Split Jerk – 3 x 2 @ 85% 2 x 1 @ 85 – 95%
•  Snatch balance – build in 3 sets to within starting push press weight for exercise below
•  Behind the neck push press & over head squat – 3+1 x 5
•  Deadlift – build to a 3 RM with a 1 sec pause at the knee each rep, then -5 & -10% for 3

Back & Ab Work:

• Weighted back extensions on GHD x 3 max effort sets
•  Hollow rocks, accumulate 2 mins

WOD 2