Performance
WOD 1
E3MOM18
6 Upright Row
6 High Pull Snatch
6 BTN Push Press
6 OH Squats
6 Bent Over Rows
6 High Pull Snatch
@50% B.W.
Notes
The snatch can be either squat or power, but the bar must start from the hips.
The aim is to do be able to the whole complex unbroken within the first 3-4 rounds.
WOD 2
3 – 5 Sets/18:00
8 Back Squats
20 SL DB RDL’s
10 SA DB Push Press (Each Arm)
2 Minute Rest
Notes
This is assistance strength work which should be done in a controlled manner.
The bar is to be taken from the floor by clean & jerk into the back squat.
The weight wants to be something you can move with good form for 8 consecutive reps but be relatively heavy.
Fitness
WOD 1
E3MOM18
6 Upright Row
6 High Pull Snatch
6 BTN Push Press
6 OH Squats
6 Bent Over Rows
6 High Pull Snatch
@40% B.W.
Notes
The snatch can be either squat or power, but the bar must start from the hips.
The aim is to do be able to the whole complex unbroken within the first 3-4 rounds.
WOD 2
3 – 5 Sets/18:00
8 Back Squats
20 SL DB RDL’s
10 SA DB Push Press (Each Arm)
2 Minute Rest
Notes
This is assistance strength work which should be done in a controlled manner.
The bar is to be taken from the floor by clean & jerk into the back squat.
The weight wants to be something you can move with good form for 8 consecutive reps but be relatively heavy.
HOME WOD
10 Rounds
8 DB Squats
10 DB Deadlifts
10 DB Hang Clean and Jerk
5 Burpees
20 Minute Time Cap