Saturday 15th October 2016 – WOD & Barbell

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

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