WOD 1
MOTM = EMOM:
- Min 1: 5 muscle cleans
- Min 2: 5 high hang squat cleans
- Min 3: 5 mid hang squat cleans
- Min 4: 5 low hang squat cleans
coaches warm up:
Barbell – Week 4, Session 2
- Snatch pull + hang snatch: 5 x (2+1) 75%, 78%, 81%, 84%, 87%
- Clean & jerk: 5 x 1 2 x 75%, 75%, 78%, 81%, 84%,
- Tempo Front squat: 3-1-1-2 5 x 5 2 x 81% 2 x 84%, 87%
- Tempo Strict press: 3-0-1-1 5 x 5 84%
- Bulgarian split squat: 2 x 6 -8 each leg 60/70% of bodyweight
*no fails, must make successful lift before moving onto next % otherwise stay on same weight |
WOD 2
In pairs in 30 mins 10 x 3 min AMRAP 0f:
- 10 wall balls
- 10 burpees
- 10 o/h squats @40/30
- 10 pull ups
*partner 1 works for 3 mins then switch on the next 3 mins
*partner carries on from where partner 1 got to
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