WOD
E2MO2M for 10 Mins:
Run 100m
12 WB
12 Down ups
21 Min AMRAP of:
3 Deadlifts @ 90 / 70 – 120 / 85kg
1 Hang squat clean @ 90 / 70 – 120 / 85kg
3 Front squats @ 90 / 70 – 120 / 85kg
12 HSPUs / bar push ups / push ups
6 Bar over burpees
BARBELL
In 16 minutes BTH Snatch
In 16 minutes BTH Split Jerk
Racks are permitted
– after each set complete 8 push ups
BWOD
AMRAP 11 minutes
1 Clean + 1 1/4 FS + 1 FS
Bear Crawl with KB push (1/2 length)
FHT
Push day
A1) Barbell Z press 5 reps
A2) half kneeling banded DB press
B1) Incline Att Db press 3-5/arm
B2) Strict dips 4-6 reps
C1) Wave Front Squat 4, 3, 2, 3, 4
D1) Wall facing HSPU’s 3-5 reps
D2) Seated Db arnold press 8-10 reps