Tuesday 20th September 2016 – WOD & Barbell

Coaches warm up

In 10 mins build to a heavy complex of:

• 3 front squats
• 2 push press
• 1 thruster

  *can work in pairs
  *Aim for this weight to be close to your wod thurster weight

Additional Work

10 mins after the wod:

1 mile weighted vest run

Barbell 

• Hang muscle snatch  5×5
• Muscle snatch from floor  5×5
• OHS 5×5
• Behind neck press with snatch balance 5x(1+1)
• In 20mins build to 5rm hang squat snatch

5 rounds of:

• 200m run
• 3 thrusters @ 75/52.5 RX+ 92.5/62.5
• Max set Muscle ups/ c2b / pull ups

  *score= time – muscle up reps
  *15 min cap
  *go hard on the run