WUWOD
3 rounds of
10 kb swings
10 v sits/ab mat sit ups
10 supermans
WOD 1
In 20 mins complete:
5×5 Sumo Deadlift
*build to weight and hold across the 5 sets
WOD 2
For time complete:
5 rounds of:
6 TTB
6 Goblet squats @ 24/16 RX+32/20
Rest 3 mins
5 rounds of:
6 TTB
6 hang power cleans @ 70/45 RX+ 80/50
*15 MIN CAP
*Aim for unbroken weights on squats and cleans
Additional Work
Rest
Barbell
A. Snatch (FULL)
6×2
Build to heavy double
B. Complex: Squat Clean, Hang Clean, 2 Split Jerk
Build to heavy, then hold
C. Front Squat
5×3
Accessory Work:
Accumulate 6 minutes of Goblet Squat (with DB & KB)
ACTIVE in bottom position
Every break = 5 Strict Pull ups + 5 Hanging Leg Raises