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
In teams of 4 in 6 mins build to max partner deadlift.
*1 boy and 1 girl
*score = max dead + max dead
Barbell – Week 6, Session 2
- Snatch 3 position: 75%, 3 x 78%, 81%
- Push Press + Split Jerk: 5 x (1+1) of PP 1RM 3 x84%, 87%, 90%,
- Front Squat: 8 x 3 3 x 87% 5 x 90%
- Clean Grip SOTS Press: 3 x 3 work to a heavy 3
- Bulgarian Split Squat: 2 x 6-8 each leg 65%/75% of bodyweight
*no fails, must make successful lift before moving onto next % otherwise stay on same weight |
WOD 2
In teams of 4 17 min AMRAP of:
- 24 deadlifts @60/40
- 24 box jumps @24/20
- 24 wall balls
- 24 STOH @60/40
*break down how you like
*teams of 2 girls and 2 boys
*1 boy and 1 girl must work together
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