| WUWOD
To be performed before the class
5 Minute AMRAP
10 Dislocates
10 Around the Body
5 PVC OH Squat, 3 sec pause at bottom
5 High Hang Squat Snatch
10 OH Squats
WOD 1
In 20 mins build to a snatch complez wod weight
7 x 1 Snatch Complex
1 Hang Power Snatch
1 Squat Snatch
1 Hang Power Snatch
1 Squat Snatch
Additional Work
Rest
Barbell
1. Clean Pull + Power Clean + Hang Clean
In 20 Minutes find your daily max in the complex.
2. In 25 Minutes complete as much as possible of Hang Power Cluster Chipper
For time:
Male wights: 50/10, 60/10, 70/10, 80/10, 90/10
Female Weights: 35/10, 40/10, 45/10, 50/10, 55/10
Do 20 deadlifts at 100/70kg between each round.
Power Cluster is where you catch the bar and then drive directly into a push press. So from the catch position there is only one way – UP! Arms must be locked out. |
WOD 2
20 Minute Incremental Ladder of:
1 Snatch Complex @70/45
RX+ 80/50
6 Jumping Lunges
8 Push Ups
+1 snatch Complex each round
|
