WOD 1
8 Min AMRAP of:
3 Burpees *NO steps
6 Dumbell Snatchs @ 15/10
9 Box Facing Jump Overs
WOD 2
Open 17.1
For time:
10 Dumbbell Snatches @ 22.5/15
15 Box facing burpee jump overs @ 24/20
20 Dumbbell snatches @ 22.5/15
15 Box facing burpee jump overs @ 24/20
30 Dumbbell snatches @ 22.5/15
15 Box facing burpee jump overs @ 24/20
40 Dumbbell snatches @ 22.5/15
15 Box facing burpee jump overs @ 24/20
50 Dumbbell snatches @ 22.5/15
15 Box facing burpee jump overs @ 24/20
*20 Min Cap
*No step up and step down burpee allowed unless scaling
Barbell
Warm – 8 Mins (4 mins general/4 mins snatch focus movements)
In 20 Mins build to a daily max for;
Power Snatch (triple)
Snatch Balance (double)
Snatch (single)
(all three lifts in the 20mins)
EMOM9
Jerk Balance + Split Jerk (1+1)
(See Hockley Barbell FB page for demo video – jerk balance starts on tip toes – aim for consistency of foot position on every rep)
Barbell WOD
Every 2 mins for 5 sets;
4 Front squats + 8 Back squats (use racks, reset after FS and go immediately into BS)
FHT
A1) Bench press 5 reps
A2) Kb floor press x 15 reps
B1) Ring press ups 15
B2) Ring flies 15
C1) Parrell Dips 8/12
C2)press ups failure
D1) around the worlds 10reps
D2) banded flies 12/15
The Grind