Thursday 21st April 2016 – WOD & BARBELL

WOD 1

In pairs 6 min EMOM: 

• Max Overhead Rig Squats

Coaches warm up/ game

Build to weight for the WOD

Barbell – Week 2, Session 2

•  Snatch pull + high snatch: 5 x (2+1) 72%, 75%, 78%, 81%, 84%
• Clean & jerk:  5 x 1 72%, 75%, 78%, 81%, 84%,
• Front squat: 5 x 5 81%
• Strict press: 5 x 5 75%
• RDL: 5 x 5 84%

*no fails, must make successful lift before moving onto next % otherwise stay on same weight

WOD 2

In pairs for time complete:

30-20-10 reps of:

• b/w back squats
• b/w jerks
• b/w floor press

Begin each round with a 400m run (together)

23 min timecap

*break how you like as long as reps are equal