WOD 1
In pairs 2 rounds of tabata:
- Overhead squats @ 30/20
- Box jumps @ 24/20
*score = max reps
*alternate every 2 rounds with partner (P1 does 20 secs overheads, 10 sec rest, 20 secs box jumps, then P2 does both)
Barbell Week 3 Session 2:
- Pause front squat + front squat 5×2 @80%
- Clean pull to knee + full clean pull + hang clean and jerk 3×1+2+1, 2×1+2+1
- Full clean & jerk 3×1 @ heaviest complex weight
- Overhand strict pull ups: 1 x max effort set, 2 x max effort set with minute rest and 3 second eccentric
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WOD 2
EMOM for 15 mins:
- 1 front squat @ 70/45
- 1 front squat with a 3 sec pause in the btm @ 70/45
- 2 alt split jerks @ 70/45
- 5 sumo deadlifts @ 70/45
*If you are not getting a minimum of 15 sec rest reduce the sumo deadlifts |
