Tuesday 28th February – WOD & Barbell

27th February 2017


17.1   DONE!



In 5 Minutes for as long as possible:
Every 30 sec 1 shuttle run.
*+1 every 30 sec

Then in 10 Minutes:
Burgener Warm up @20/15

Dip Drive
High Pull
Muscle Snatch
Snatch Drop
Pressing + Snatch Balance
Power Snatch

Additional Work

45 Minutes Before class:
20 Minute EMOM
Even: 2 Back Squats (HEAVY)
Odd: 10 GHD Sit Ups


Start of the new cycle! All Lifts are by feel – NO misses.

A).  Snatch Primer

Build to heavy double & hold.
B).  Snatch   5×2
C). Power Clean + Power Jerk  5×2  (1+1. PC, PJ, PC, PJ)
D). Front Squat 5 x 3 (Comfortable Triple – the weight will increment throughout the weeks)

E). Accessory Work;
a. 3 x MAX reps Strict Pull Ups (2 minutes rest)
b. 30 weighted Ab Mat Sit Ups
c. 30 Back Extensions (on GHD or Supermans with 2sec hold, can be broken into sets if needed)



For Time Complete:

800m run
50 KB Swings @24/16

2 Min Rest

2 rounds of:
400m run
25 Bar over Burpees

2 Min Rest

3 rounds of:
200m run
15 Power Snatch @42.5/30

*20 min cap



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