Tuesday 25th April – WOD & Barbell

2 rounds of:

10 dislocates
10 around the bodies
10 over head squats
10 snatch balance
10 high hang squat snatch

WOD 1

In 15 mins:

5-5-3-3-3-3-1-1-1
Squat Snatch

*Build to WOD weight across the sets

Barbell

Snatch Primer

A. Snatch
5×1
Increase weight.

B. Power Clean & Power Jerk (1+1)
5×1
Drop & reset.
Increase weight.

C. Front Squat
6×1
Increase weight.

D. Acc. Work
3 x max STRICT Pull Ups (2 Minutes Rest)
30 weighted Ab Mat sit ups
30 Back Extensions

The ‘Clarke’ birthday wod
25/04/1991

26 minute amrap

2 Squat/power Snatch @ 75/45
5 c2b/scale
4 Handstand push ups/scale
9 box jumps @ 24/20
1 muscle up/scale