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Saturday 28 April

Warm Up

Coaches Choice

 

7am 

10 Mins individual warm up

 

  1. A)  Hang Snatch (blocks) set up bumpers to use as blocks*

2 x2 60%

2x2 65%

1x2 70%

1x2 75%

 

  1. B)  Hang Clean and jerk from (blocks) set up bumpers to use as blocks*

2 x2 60%

2x2 65%

1x2 70% 

1x2 75%

*30 mins for part A and B

**weight should be just at or above your knee

 

C) For Time

Teams of 3

AMRAP 25

150/120 Cal Row

75 Thrusters (95/65)

20 SDHP (heaviest KB possible)

150/120 Cal Row

75 P. Snatches (115/80)

20 SDHP (heaviest KB possible)

150/120 Cal Row

75 Clean and Jerks (135/95)

20 SDHP (heaviest KB possible)

 

D) Accessory Cool down

3 Sets

10 Dumbell Rows

10 Dumbell Strict Press

20 GHD S/U

20 Hypers or Hip extensions

 

9am WOD 

A) Hang Clean and jerk from (blocks) set up bumpers to use as blocks*

2 x2 60%

2x2 65%

1x2 70% 

1x2 75%

*weight should be just at or above your knee

 

 

B) For Time

Teams of 3

AMRAP 25

150/120 Cal Row

75 Thrusters (95/65)

20 SDHP (heaviest KB possible)

150/120 Cal Row

75 P. Snatches (115/80)

20 SDHP (heaviest KB possible)

150/120 Cal Row

75 Clean and Jerks (135/95)

20 SDHP (heaviest KB possible)



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