Thursday 3rd July – WOD, Barbell & Movement

WUWOD

5 Rounds of 100m Row
10 PVC Front Squats

WOD 1

In Pairs 15 min AMRAP of:
10 Box Shoulder Shifts
10 Box Rocks
10 Jump to Drag Drill
10 Jump Press
10 Sec Active Hang + 10 Relax Hang
5 Pull Over Drill
*1 Work/1 Rest 

WOD 2

For Time Complete:
35 Front Squats @ 85/60 COMP 100/70
1 KM Row/Ski/Run
*15 Min Cap
*4-5 Breaks on Front Squats MAX
*Pace the Row/Ski/Run go hard on the last

Additional Work

REST

Barbell

A). 6×3 Position Snatch
(pockets, low hang, below knee but not touching floor)
(build weight across the sets)

B). 7×1 Complex-
Squat Clean/3 Jerk Dips/ 1 Split Jerk 7 sets

C). Acc- “Monkey Swing Monkey Sit”
150 Russian KB Swings 32/24kg
Every break 30 second sit in bottom squat with KB.
The swing should challenge technique and not change it.

CF Movement