WOD 1
MOTH: Split / Push Jerk
In 2o mins:
- Build to a 1RM Push Jerk and then Split Jerk
*training max
Barbell Club Wk 1 Session 1
Weight Lifting
- Front Squat 5 x 5 @ 75%
- Snatch 5 x 5 @ 75%
- Snatch Pull – pull as normal 3 second lower to the knee control to the floor – 5 x 5 working up to the heaviest set for the day
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WOD 2
14 min AMRAP:
- 50 Deadlift @ 100/70kg (check in)
- In the remaining time
- 100m Run
- 10 Toes To Bar
- 5 Deadlifts @ 100/70kg
Ab Work
- Strict Toes To Bar x 3 max effort attempts for the day – lower each rep for 3 secs
- Scale – strict straight leg raises or lying straight leg raises hands resting on the ground by your side
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