WOD 1
Bears and Lumberjacks warm up game
5 mins of running drills:
- High knees
- High knees big skips
- Heels to bum
- Long lunge and twist
- Tuck jumps
- Walking on toes
- Walking on heels
Additional Work:
PART 1 – 10 mins after class
10 min amrap of:
10 power snatch @ 42.5/30
10 burpees
*aim for 8 rounds +
rest 10 mins then:
for time 100 ghd sit ups
Barbell:
- Muscle snatch with OHSQ (1+1) 5×5
- Snatch balance 5×5
- In 20 mins build to a 5rm snatch balance then reduce to 90% and then an additional 3 sets
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WOD 2
For time complete:
100m single arm OH KB walk @ 24/16 RX+32/20
3km run
100m single arm OH KB walk @ 24/16 RX+32/20
*25 min cap
*switch arms at 50m
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