WOD 1
Ankle/HIP/OH
EMOM FOR 6 Mins
ODD:
3 High hang power snatch
3 OH Squats
3 Snatch Balance @ 20/15
EVEN:
5 Good Mornings @ 20/15
10 Push Press @ 20/15
WOD 2
Happy Birthday Matt Reid
30 Min AMRAP of:
1 MU/3C2B/5PUs
1 Squat Snatch @70/45 SCALE=Power
2 OH Squats
3 HSPUs/ 5 Box HSPU
BARBELL
Strength phase – Week 2
8-10 Min Warm up
In 14 Mins; Build to a Heavy;
Squat Snatch Double (touch and go)
Aim for at least 7 attempts (every 2 mins)
In 15 Mins
Complete 1x Bear Complex every 90secs
Increase weight (2.5 or 5kg every 5 reps)
BWOD
3 x 10 reps Front Squat
STRICT two Mins rest between sets
*Aim to increase load on ALL lifts in the session, go by feel*
FHT
A1) Pull Up Complex:
3 srt wtd pull ups
Rest 15s
5 Pull ups
Rest 15s
7 Kipping pull ups
Rest 15s
9 T2B
B1) DB RDL 8 reps/leg
B2) Sorenson hold 15/30s
C1) Prone DB Rows 8 reps
C2) Ring Row failure
Finisher
Db curls
BD curl walks 20m