WOD August 7th 2020
Warm up
2 sets of
12 PVC Dislocation
6 Kang Squat
6 GHD Back extension
6 Knee Jumps
3 x 3 Position of Squat Snatch (pause 3 seconds at bottom)
3 x 3 Position of Squat Clean and Jerk (pause 3 seconds at bottom)
Weightlifting Progression
a) Snatch Complex
EMOM 8 sets of:
1 Squat Snatch + 1 Hang Squat Snatch
*building from your 50% RM to 80% RM
b)Snatch Pull
EMOM 8 sets of:
1 Snatch Pull + 1 Hang Snatch Pull
*building from your 60% RM to 90% RM
HIIT 7 August 2020
A) Warm up
400m run
6 Cal Row
2 sets of:
10 bicycle crunches
8 Alt. DB Hang Cleans
6 Single DB shoulder to OH
4 push ups
B) Conditioning (Not for time):
20 Alt. DB Hang Clean (15/10kg)
500m row
15 Single DB Shoulder to OH (15/10kg)
500m row
10 Alt. DB Hang Clean (15/10kg)
500m row
5 Single DB Shoulder to OH (15/10kg)
500m row
C) Finisher
*10-9-8-7-6-5-4-3-2-1:
Star crunches
10m shuttle sprints
c)Front Squat
EMOM 6 sets of
2 Front Squat
*building from 50% to 85% RM
d)Clean complex
Every 1:30 x 6 sets of
1 Squat clean + 1 Hang Squat clean + 1 Split Jerk
*building from 50% to 85% RM