Thursday 5th Jan 2017 – WOD & Barbell

4th January 2017



Coaches warm up game

In pairs 10 min AMRAP:

  • 10 kb swings
  • 10 push ups
  • 10 goblet squats
  • 100m run together*alternate movements with partner



Additional Work




1. Overhead Squat from Rack
1.2  In 20 mins Find your daily max in overhead squat singles.

2. Clean + Front Squat + Split Jerk
2.1 In 20 mins Find your daily max in the complex.
2.2 Drop down to 70% and do as many front squats as possible in a ten minute window. You need to start every set of front squats with a squat clean but that lift does not count as a rep. Furthermore, you need to finish every set with a split jerk. If you fail this lift all the front squats from that set (not previous sets) will not count in the final score. In order to do well in this workout you’ll have to go hard but you cannot just shut down and stop thinking. You need to know your limit every time you go to the bar and not overstep it as having a whole set of front squats no-repped is extremely costly in the final score.



15 min AMRAP of:

  • 8 one arm kb thruster left arm
  • 100m left arm farmers carry
  • 8 one arm kb thruster right arm
  • 100m right arm farmers carry20/12 RX+ 24/16








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