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
8 Reps
5 reps
*Bar only
*Be in control, not a lunatic 😉Â
FHT
Warmup:Â
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
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