| WU WOD
Before the class in open gym: 5 rounds of the oly complex with PVC pipe: WOD 1 In 21 mins in pairs complete: 3x max reps hang power cleans @ 100/70 3x max rep hang power snatch @ 80/55 3 x max rep muscle ups/c2b/pull ups *pick a scale you can hit at least 10 reps
Additional Work Rest
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WOD 2
10 rounds for time of: 100m plate carry @ 10/5 RX+ 15/10 *plate in each hand, pinch grip, not in the holes *20 min cap
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Barbell
In 40 mins get through as much as possible of:
Build to wod weight and complete the following chipper for time:
1. Accumulate two minutes of deadlift hold 150/110kg.
2. Accumulate two minutes of overhead hold at 100/70kg.
3. Do ten split jerks at 100/70kg.
4. Do ten hang cleans at 100/70kg.
5. Do ten power cleans at 100/70kg.
*The deadlift holds will tire out your grip, which you need for the hang cleans. The overhead holds can actually be surprisingly hard and it can be a bit tough for the wrists so make sure that you use wrist wraps and break it up so you are not too fucked for the split jerks.