Tuesday 4th April – WOD & Barbell

In Open Gym:
PVC Pipe Warm Up

WOD 1

In 21 mins build to:

5 rep max power snatch
3 rep max power snatch
1 rep max power snatch

Additional Work

• None today 🙂

Barbell

Snatch primer

A). Hang Snatch
5 x 1

B). Clean complex (Cln, HPC, Jerk)
Build to heavy.
5×1

C). Front Squat
7 x 2

Hang Snatch (increase by 2.5kg/5%)
Clean Complex & F squat (increase by 2.5kg/5%)

Accessory work; (break up how you wish)
35 x strict pull up
35 x Russian twists

For time:
21-15-9
Overhead squats @ 50/35
TTB

*Overhead squat weight should be unbroken
*8 min cap