WOD 1
In 4 mins @ 20 / 15kg:
- Min 1 – 5 Deep OH squats
- Min 2 – 5 OH Squat w/ 3 secs pause
- Min 3 – 5 1&1/2 squats
- Min 4- 5 Sots press
In 10 mins build up to a heavy complex of:
- squat snatch- hang squat snatch – OH squat
*focus on good technique
*small increments
*only add weight if complex looked or felt good
Barbell: New Programme
- Snatch: 5X1 72%, 75%, 78%, 81%, 84%
- C pull + H clean: 5 x (2+1) 75%, 78%, 81%, 84%, 84%
- Push Press: 3 x 5 75%, 78%, 81%, 84%, 87%
- Back Squat: 5×5 81%
- Back loaded BB lunge: 2x30m rig-wall-rig 50/30kg + over the weeks
*No fails on any movement, must make successful lift before moving on to next %, otherwise stay on same weight. |
WOD 2
EMOM for 15 mins:
- Min 1: squat snatch @80/50
- Min 2: squat snatch – hang squat snatch @80/50
- Min 3: squat snatch – hang squat snatch – OH squat @80/50
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