Thursday 1st February – WOD, Barbell & FHT

31st January 2018



EMOM 10 of:
20 sec Front Squat hold + 5 Thrusters @ 20/15
20 sec Standing O/H hold + 5 Strict Press
20 sec Plank + 6 Shoulder taps
20 sec Straight Leg Deadlift hold +5 Deadlifts
20 Jumping Lunges



FT Complete:
1000m Run (Check in)

10 Rounds of:
5 Push Press @ 60/40 C=70/45
5 Front Squats
100m Run

*20 Min Cap
*Scale to a heavy weight that allows you to go straight from push press into front squats

Power Development Phase – Wk1

Warm – 8Mins (4 mins general/4 mins snatch focus movement)

EMOM10 – Snatch Bear Complex

In 16 Mins build to daily max;
Hang Clean + Split Jerk (2+1)
(hang is above the knee)
(look to make 8 attempts and no, don’t include your warm up reps..)

Barbell WOD
Alternate 1 Sqt Snatch / 1 C+J for 30 reps total
Note – Record time to complete, no rep for losing balance/power snatch or clean/stepping forward in the recovery..anything less than great technique)



A1) Db pullover x8-10
A2) Sup Grip BB Pull-ups x 8-12

B1) Kb upright row x 8-12
B2) Band face pulls

C1)Db RDL x 15
C2) Seratus Db crunch x 8-10


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