WOD 1
MOTM: EMOM for 5 mins:
- 5 /3/ 1 strict handstand push up/ scale
EMOM for 10 mins:
odd mins:
- 4 high pull-3 muscle sn/ 2 power snatch, 1 o/h squats with 3 second pause pause in btm @20/15
even mins:
- 4 high pull, 3 muscle clean, 2 power cleans, 1 front squat with 3 second pause in the bottom @20/15
*All from the low hang
Barbell Club: week 2 session 2
- Back squat 5×2 @ 70%
- Clean & Jerk build to a 1RM for the day
- 5×1 @ 90%
- 5×2 @80%
- 5×3 @ 70%
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WOD 2
In 15 mins in pairs complete:
- 5 mins of hang snatch @ 50/35
- 4 mins of o/h squats @ 50/35
- 3 mins of STOH @ 50/35
- 2 mins of hang power cleans @ 50/35
- 1 min of front squats @ 50/35
*score = max reps
*1 work/1 rest
*reps don’t have to be equal
*every time the bar touches the floor: 3 burpee high jumps
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