Thursday 2nd March – WOD & Barbell

To be completed prior to the class.
5 Minute AMRAP
with an empty barbell or PVC

5 Back Squats
5 Good Mornings
10 Backward Lunges
100m Run

WOD 1

For time complete 2 rounds of:

400m KB Run @20/12
20 KB Step Ups
30 DU/SU
20 Lunges
30 DU/SU
20 Air Squats
30 DU/SU

*20 Minute Cap
Additional Work

Rest

Barbell

A. Clean Primer

Build to a heavy double and hold.
B. Clean & Jerk (2+1)  5×2
C. Power Snatch 5×2
D. Back Squat 3×5

E. Accessory Work
a. EMOM 12
Odd – Strict Pull Ups (min.6)
Even – Russian Twist 45s max effort

3 Rounds for time

27 Kcal  row/ski/ab
21 Thrusters @42.5/30
15 C2B/Pull ups

*10 minute cap
*IF you are hitting 17.2 GO LIGHT!