Tuesday 5th April 2016 – WOD & Barbell

WOD 1

In 4 mins @ 20 / 15kg: 

• Min 1 – 5 Deep OH squats
• Min 2 – 5 OH Squat w/ 3 secs pause
• Min 3 – 5 1&1/2 squats
• Min 4- 5 Sots press

EMOM 8 mins:

• 1 Clean High Pull From Low Hang
• 1 High Hang Power Clean
• 1 Low Hand Power Clean
• 1 Squat Clean

*focus on pull and keeping the bar close to the body 

*build weight over 8 mins 

*focus on technique, you can only increment weight if the movements are faultless

Barbell: Week 8 Sess 1

• 1 RM Back Squat
• Snatch 65% x 2, 75% x 2, 80% x 2, 85% x 2 (2 sets)
• Press 5 x 3 – 10% of previous 3RM
• Kettle bell step up 3 x 8 per leg

WOD 2

7 rounds for time:

• 10 Knees To Elbow
• 1 Clean Complex @ 80/50kg (1 power clean, 2 alt leg jerk, 1 front squat, 2 alt leg back lunge)

* 15 min cap

*weight needs to be heavy