WUWOD
Tabata
Wall Squats (facing wall, hands up)
Kettlebell Swings
Goblet Squats
Down and Ups
WOD 1
In 25 Mins:
7 Attempts at the following complex
Power Clean + 2 Hang Power Clean
*Build to the heaviest weight possible
WOD 2
3 Rounds for Time of:
10 Power Clean and Jerks @60/40 C=70/45
7 Muscle ups/ 14 C2B/ 14 Pull ups
*10 Min Cap
*Go hard, go fast
ADDITIONAL WORK
For Time 21-15-9:
GHD Sit ups
Power Snatches @ 50/35 C=60/40
*10 Min Cap
*Scale to a weight that allows no more than one break per set
BARBELL
TEST WEEK
In 18 Mins find a Heavy Single Snatch
In 18 Mins find a Power Clean and Power Jerk
In 6 lifts find a 2RM Front Squat
(hit an attempt approx. every 2mins)
Make sure you record all numbers
FHT
The Legs!
3 Sets of
25 Back Squats
Heaviest weight possible