WOD 1
MOTM = EMOM:
- Min 1: 3 high pulls from the floor
- Min 2: 3 muscle cleans from the floor
- Min 3: 3 high hang squat cleans
- Min 4: 3 low hang squat cleans
- Min 5: 3 full squat cleans
@30/25
coaches warm up:
Barbell – Week 5, Session 2
- Snatch : 5 x 1 75%, 78%, 81%, 84%, 87%
- C 3 position + hang clean: 5 x (2+1) 75%, 78%, 81%, 84%,
- Push Press: 3 x 3 2 x 81% 84%
- Tempo Back Squats: 3-1-1-2 3 x 3 2 x 81%, 84%, 87%
- Back loaded BB lunge: 2 x 30m rig – wall – rig 55kg/35kg + over the weeks (increase weight from last attempt)
*no fails, must make successful lift before moving onto next % otherwise stay on same weight |
WOD 2
In pairs in EMOM for 30 mins:
- 45 secs on max box jumps
- 45 secs of max down and ups
- 45 secs of max thrusters @20/15
- 45 secs of max sumo deadlift high pull from the low hang @20/15
- 1 min rest
*score = max reps
*all movements are 1-1
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