Thursday 26th October – WOD, Barbell & FHT

WOD 1

For time Complete:
30 Power Snatch @ 70/50 C=85/60
*8 Min Cap
*Pick a weight that allows you to hit 4-5 Snatch per minute
*Focus on technique and movement

WOD 2

In 18 Mins Complete:
5 Min AMRAP
Bar Muscle Ups
3 Min
Hang from Bar
2 Min REST
5 Min AMRAP
Metres Row/Ski/Shuttle Run
3 Min Ring Hold
*Score= Total MUs/Total distance row/ski/run
*Every time you drop from bar reduce reps by 3
*Every time you drop from hold reduce meters by 100

Barbell

Complex
Snatch Deadlift + Snatch + OHS
8 Reps

Power Clean + Split Jerk (1+1)
8 Reps

EMOM6 – BTN Push Press
5 reps

*Hands positioned just inside snatch grip – focus on dip and drive

Successor Work – Tabata Front Squat
*Bar only
*Be in control, not a lunatic 😉

FHT

Warmup:
A1) Back Sqaut

4410; 4 reps x 4 sets; rest 60sec

B1) Stiff legged Deadlift

3111; 12reps; rest 60sec x 3 sets

C1) Reverse Lunge

3111; 10-12reps; rest 60sec x 3 DB’s loaded at sides

D1) Glute Bridge

2112; (elevate your feet on a box) 20 unbroken reps (add load to your hips if feels easy); rest 60sec x 3

Grind) 3rds for quality

6 KB Sumo squat
6 Stiff Legged DL 20X1
12 Reverse Lunges DB’s
50sec Wall Sit

*Rest 1 Min