WOD 1
EMOM for 5 mins:
- 5 Tall Jerks to push jerk rcv @ 20 / 15
In pairs 1 rounds of Tabata:
- Syncro hang snatch @ 40 / 30kg
- Syncro air lunges
- Syncro hang clean @ 40 / 30kg
- Syncro Air squats
Barbell Club Wk 3 Session 2
Weight Lifting:
-
Back Squat 3 x 5 – aim for 2.5kg heavier than last week. Then -10kg max effort, & -5kg max effort
-
Clean & Jerk 6 x 3 @ 80%
-
Barbell single leg deadlifts 3 x 8 on each leg
Back Work:
-
Pendley rows – under hand in no more than 5 sets build to an 8 rep max for the day
–This is a strict movement no kip in the upper body, if hamstring mobility doesn’t permit then normal bent over rows under hand
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WOD 2
In Pairs work through a snatch / & clean ladder for as many reps as possible:
- Min 1-3 Snatch 25 / 35kg
- Min 4 rest
- Min 5-7 Clean & jerk 35 / 55kg
- Min 8 rest
- Min 9-11 Snatch 35 / 55kg
- Min 12 rest
- Min 13-16 Clean & jerk 55 / 70kg
*Only 1 bar for same sex pairs
*5 reps maximum allowed in one attempt – You may choose less or lower as you go heavier, one one lowers partner follows
* 50/50 work
*Max reps total
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