WOD 1
MOTH EMOM 5 mins:
- Min 1,2,4,5: 60% max pull ups
- Min 3: 30 sec kip/butterfly practice
EMOM 8 mins:
- 5 Muscle Snatch @ 20/15kg
- 5 Power Snatch @ 20/15kg
- 5 OH Squat @ 20/15kg
- 5 down & ups
Barbell Club:Wk 2 Session 2
- Back Squat with a 3 second pause – 10@60%, 5@80%, 3@by feel, 3@by feel, 3 x 1 building to max for the day
- Tall Jerk – 4 x 3 repetitions
- Clean & Jerk – 1×5+1, 1×4+1, 1×3+1, 2×2+1, 3×1+1
- Chin Ups – 1 x max sets with 60 seconds rest in-between, 2 x max sets eccentric pull ups lower for 3 seconds
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WOD 2
17 mins AMRAP:
- 100 Double unders/200 singles (check in)
- 12 OH/Front rack lunges @ 50/35kg
- 24 Double unders/48 singles (UNBROKEN)
- 12 Bar push ups
*If you break the double unders start back from one
*double under check in is not unbroken
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