| WU WOD
2 rounds of:
100 m run
10 wall ball squats
100m run
10 side lunges each side
100m run
10 oh squats with PVC
WOD 1
EMOM FOR 15 MINS
1 Squat snatch
*Build weight every minute through the 15 reps
Barbell
Snatch Primer
A. Snatch
5×3
Same weight as last week.
B. Power Clean & Power Jerk (1+1)
5×3
Drop & reset.
Same weight as last week.
C. Front Squat
6×1
Increase weight bu 2.5kg/5%
D. Acc. Work
3 x max STRICT Pull Ups (2 Minutes Rest)
30 weighted Ab Mat sit ups
30 Back Extensions
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WOD 2
12 min amrap of:
800m run (Check in)
in the remaining time amrap:
8 OH squats @ 60/40 RX+70/45
16 wall balls @ 20/14
*Pick a weight for the oh squat that is unbroken or 1 break max
*Aim to go unbroken on the wall balls
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