Week 7
Day 1)
Warm Up
3rds
Row 300m
10 burpees
Barbell warm up
Strength
Complex 6×1*
*aim to build in weight each set and find a heavy for the day
High Hang Snatch (mid thigh)
Low Hang Snatch (below the knee)
OH Squat
Clean Pull 6×3
WOD
For time
C2 Bike 2km
5rds
10 HSPU
20 Pull Ups
C2 Bike 2km
Accessory
Rear delt flyes 3×10 slow
Single arm high pull 3×10 each arm