WOD 1
MOTM: Pull Up Strength
Test: 1 min max Strict Pull Ups
10 mins Rope Climbs OR EMOM:
- 2 Wall Walks
- 3 Strict TTB / 4 Caterpillar Walkouts
- 4 Knees To Elbow
Barbell: Week 8 session 1
- Hang Snatch + Snatch: 5X(1+1) 75%, 78% &,3x 81%
- No Jerk Snatch Balance + OHS: 5 x (2+1) work up to 1RM snatch weight, start heavy, small increases
- Back Squat Cluster Sets: 5×1 93%1RM 1 rep, rack then rest 20-30sec x 5 for 5 sets. 3 mins rest between attempts
- Max Vertical Jump 3-5 single efforts, note height
*No fails on any movement, must make successful lift before moving on to next %, otherwise stay on same weight. |
WOD 2
15 min AMRAP:
- 1 Rope Climb
- 10 Handstand Push Ups (box or hr push ups option)
- 400m Run
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