Snatch Warm Up
Gymnastics ( Bar M.U )
WOD
3Rounds:
42 Wallballs
24/21 Calorie Erg Bike
12 Bar Muscle-ups
6-4-2 Squat Snatches
Kilos:
Round 1: 60/35kg
Round 2: 70/40kg
Round 3: 80/45kg
Midline
3 Sets For Quality:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat*
*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up
BARBELL CLUB
- Warm Up
5sets Bear Complex (Light)
- Clean Complex
5 Sets ( 2 Power Clean + Hang Power + Hang Squat Clean)
- Jerk Complex
5 Sets ( 2 Push Press + Power Jerk + Split Jerk)
- Front Squat
5 Sets ( 5 Squats with 3 sec pause at the bottom )