WUWOD
5 Min AMRAP of:
100m Run
6 Burpees
6 Walking Lunges
WOD 1
In 25 Mins:
7×1 3 Position Clean and Jerk
-Hang clean
-Below the knee clean
-Clean from floor
-Jerk
*Build to heaviest complex possible
WOD 2
12 Min Incremental Ladder of:
3 Squat Cleans @ 70/50 COMP 80/60
50m DB/KB Farmers Carry @ 22/15 OR 24/16
6 Squat Cleans @ 70/50 COMP 80/60
100m DB/KB Farmers Carry @ 22/15 OR 24/16
9 Squat Cleans @ 70/50 COMP 80/60
150m DB/KB Farmers Carry @ 22/15 OR 24/16
And so on…
Additional Work
30 Mins after Class
4 Rounds for Time of:
30 Kcal Row
15 Kcal Bike
10 Shoulder to Overhead @ 85/55
*15 Min Cap
*STOH weight should be unbroken, scale to achieve this
Barbell
A) High Hang Full Snatch
6 x 3 Reps
B) Power Clean + Split Jerk
6 x 1Rep (of each)
C) Front Squat
6 x 1 (with 10sec pause)
Successory work:
Snatch Balance; in your own time 20 reps each with a 5 sec pause..
Movement