WUWOD
2 Rounds of:
100m Side shuffle switch direction at 50m
20 Lunges
10 Alternating Kossack squats
100m Waiter walk with light KB
WOD 1
In pairs in 25 mins:
5-3-3-1-1-1
Split Squat
WOD 2
For time:
15-12-9 Deadlifts @ 140/95 RX+ 165/110
Strict HS Push ups
*10 Min Cap
*Scale load to a weight you can hit 5 reps with every time you pick the bar up
Additional Work
15 After Mins Class
4 Rounds for Individual times:
1000m Row
-rest 90 seconds-
*goal is to hold the fastest pace across the 4 rounds
Barbell
A). Full snatch
3×3
3×2
3×1
Not touch and go but a quick grip reset.
Look to increase weight on each set of 3.
B). 6×3 Hang Squat Clean (above knee) + 1 Split Jerk.
C). Acc- 35 Strict Pull Ups
Every break = 15 DB Goblet Squats (heavy)
CF Movement