WUWOD
3 rounds of
10 ab mat sit ups
10 kb deadlift
10 russian kb swings
10 pvc oh squats
10 pvc hang squat snatch
WOD 1
In 20 mins in pairs complete:
5×7 Bench Press
5×10 bent over barbell row
*Alternate movements through the 5 sets
*1 work/ 1 rest
WOD 2
21-15-9
V-sits/Ab mat Sit ups
KB Swings @ 24/16 RX+ KB Snatch
18-12-06
V-sits/Ab mat Sit ups
Hang Power Snatch @ 42.5/30 RX+ 60/42.5
*15 min cap
*Aim to go unbroken on the swings
1-2 breaks on the hang snatch
Additional Work
Rest
Barbell
A. Split Jerk
6 x 3
from rack
B. EMOM12
Yogi Bear Complex
Squat Clean/Front Squat/Push press/Back Squat/BTN Push press
Increase weight at 4, 7, 10
C. Back Squat
Build to heavy 5
Drop 10% – MAX set
at least 6 reps
Drop 10% – MAX set
at least 8 reps
Accessory Work.
100 Russian KB Swings, every break hold bottom of Goblet Squat 20 sec.