WUWOD
5 min am rap of:
10 kb sumo deadlift
10 kb goblet squats
10 pvc thrusters
WOD 1
In 20 mins:
5×1 Overhead Squat with 3 second pause in the bottom
*build to a heavy single through the sets
WOD 2
Every minute on the minute for 15 mins:
1 Thruster @ 60% 1RM +1
*if unsure about weight pick a weight you can hit at least 10 unbroken reps with fresh
Additional Work
20 mins after class:
SCOTTY
11 min AMRAP of:
5 deadlifts @ 140/100
18 wall balls @ blk/blu
17 bar facing burpees
*aim for 4 rounds +, keep the wall balls unbroken
Barbell
A. Snatch Pull + Snatch
BTH then hold across 6 sets
B. 3 Position Clean (floor, knee, pockets)
BTH then hold across 6 sets
C. Front Squat
3 x 5
D. Accessory Work
1/2/3/4/5 Sotts press & Strict pull ups
CF Movement