Thursday 6th April – WOD & Barbell

Min 1 20 air squats
min 2 15 wall ball front squats
min 3 10 wall ball squat cleans
min 4 5 burps and 5 wall ball clusters

WOD 1

In 20 mins complete:

7×1 3-posistion clean and jerks

Hang squat clean
Below the knee squat clean
Full squat clean and jerk

*performed as a complex
*build to max weight across the sets

Additional Work

Rest!

Barbell

Clean primer

A. Power Clean triple
(Triple)

B. Snatch complex
(PS,BTN, PP,OHS,S bal)
6 x 1

C. Back Squat 5 x 3

Increase all lifts by 2.5kg/5%

D. Accessory work
a. AMRAP 8 (7ish rounds)

i. 10 x Reverse hypers
ii. 10 x Hanging leg raises

DB Fran

21-15-9
DB/KB thrusters @ 22.5/15
Chest to bar pull ups

*10 min cap
*scale to a weight you can complete the thrusters with 1 break max
*Scale the chest to bars to a movement you break max once per set