| WUWOD
5 Minute AMRAP
10 PVC dislocates
10 PVC around the body
10 PVC OH Lunge
100m Run
WOD 1
In 20 Minutes
3-2-2-1-1-1
Front Squat
*Build to a heavy single across sets
*1 second pause in bottom
*try to be heavier than 25/1/17
Additional Work
30 Minutes after class
Part 1:
30 Burpee Bar mu/c2b/pull ups
*8min cap
Part 2:
3 rounds for quality:
30 GHD Sit Ups
30 Hip Extensions
Barbell
1. In 20 Minutes Overhead Squat Set up + Overhead Squat
Find your daily max in overhead squat setup followed by two overhead squats.
In the setup you need to do a clean, move the bar from shoulders to traps, re-grip, jerk it overhead, re-position the feet and then do the overhead squats.
*Remember that you don’t get any points for doing the setup fast so don’t rush it. Take your time and do everything right.
2. In 25 mins complete as much as possible of Reverse Overhead Squat Setup + OHS Chipper.
Drop to 60%
30 overhead squats
30 behind the neck jerks (you can chose between split jerks, push-jerk or push-presses)
30 reps of moving the bar from the shoulders to the traps and then back to the shoulders again. 1 rep = back & forth
30 hang squat cleans
30 power cleans
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