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Saturday 31 March

Warm Up

Coaches Choice

 

7am

15 Mins individual warm up

A)  Clean

2 x 2 at 70

2 x 2 at 75

2 x 1 at 80

1 @ 85

1 @ 90

 

B)  Jerk From the Blocks

2 x 2 75%

2 x 2 80%

2 x 2 85%

2 x 1 90%

1 x 1 95%

 

C) 3 Rounds

8 ring Muscle ups

50 ft HS Walk (Lateral Wall Walks/1:00 HS hold on Wall)

12 DB Snatches (50/35)

 

D) Row Conditioning

EMOM X 12: 3 Rounds

Minute 1 – 21/16 Cal Row

Minute 2 – 18/14 Cal Row

Minute 3 – 15/12 Cal Row

Minute 4 - Rest

 

E) Midline

4 Rounds (For quality not time)

25 Double Unders

30 GHD Sit ups

 

9am WOD

A) Barbell cycling

EMOM x 10 2 PC Cleans and 1 Jerk

Increase load by 5 – 10 % for each minute from last week

 

 

B) 3 Rounds

8 ring Dips

8 Pull ups

8 HSPU

12 DB snatches (50/35)



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