Lea’s ready!
WOD 1
In Pairs in 9 Mins Complete:
4-Min. AMRAP of:
P1) 8-/5-cal. Row
P2) Med-Ball Cleans
Rest 1 Min. (Transition Time)
4-Min. AMRAP of:
P1) 5 MB Front Squats + 5 Wall Balls
P2) DB Slams
*Switch when P1 has completed their Movement
*Warm up
WOD 2
10 Rounds for Time of:
15/10 Kcal Row/Ski/Ab
10 Squat Cleans @ 42.5/30 C=50/35
10 DB Slams @ 22.5/15
*Aim for unbroken movements
*30 Min Cap
Additional Work
REST
Barbell
EMOM10;
Snatch + OHS
Snatch + OHS
Increase weight by smidgen on minute 6
Front squat + Split jerk
(2+1) x 7 reps
(2+1) x 7 reps
Snatch Grip Deadlift
3 x 5 reps
3 x 5 reps
For this use your best snatch weight i.e best full snatch = 55kg, use this for the sets of 5 reps.
If not known, use a weight that challenges posture/position but no funky looking reps
If not known, use a weight that challenges posture/position but no funky looking reps
Successory work;
AMRAP8;
12 Single arm DB jerk (thats 6L +6R)
*go heavy
12 Single arm DB jerk (thats 6L +6R)
*go heavy
6 Supine Ring Row
8 Bulgarian Split squat BW (Each Leg)