Thursday 10th December 2015 – WOD & Barbell

WOD 1

MOTM: EMOM for 5 mins:

• 5 /3/ 1 strict handstand push up/scale

In 15 mins build to a 1RM back squat

*Training max!

*Focus on good form

Barbell Club:

• Pause front squat + front squat 5×3 @ 70% 3 second pause
• Clean pull to knee + full clean pull + hang clean and jerk 3×1+2+1, 2×1+2+1
• Full clean & jerk 3×1 @ heaviest complex weight
• Over hand strict pull ups: 1 x max effort set, 2 x max effort set minute rest between sets and 3 second eccentric.

WOD 2

3 rounds for time:

• 10 clean & jerks @ 60/40kg
• 50 wall balls blk/blue/green

*16 min cap