WOD 4th May 2020
Pausing Overhead Squat
On the 1:30 x 5 Sets:
2 Pausing Overhead Squats
3 second pause in the bottom of each rep.
Power Snatch
On the 1:30 x 5 Sets:
1 Hang Squat Snatch + 1 Low-Hang (below knee level) Squat Snatch
Conditioning
15-12-9:
Power Snatch (50/30 kg)
Box Jump (60/50 cm)
… Directly into…
15-12-9:
Overhead Squats (50/30 kg)
Lateral burpees over bar
Time Cap 18 mins
HIIT 4th May 2020
Skill work
*Practice pull-up progression for 10 mins
Conditioning
*For time:
Buy in: 30 cal row
Then straight into 3 Rounds of:
40 mountain climbers
30 air squats
20 lunges
20 sit-ups
20 push-ups
Buy out: 30 lateral burpees
*Cap Time: 25 mins