May 2013

Tech:
Snatch/Overhead Squat
Snatch will dictate the weight of the overhead squat or vice versa for EMOM. Practice both for 15 Minutes

WOD:
EMOM for 5 Minutes
1 Snatch
1 OH squat @ established weight or if possible 70/80% overhead squat
Then:
6 Min Max Rep
1 Sumo Deadlift High Pull (115/75)
1 HSPU
2/2, 3/3, 4/4, 5/5

Skill:
Bar Muscle Ups

WOD:
3 Rounds: Each for time
750 metre run
10 Power Cleans (135/95)
5 Muscle Ups/5 Bar M/Ups OR 10 Chest to bar pullups
Rest 2 min

Strength:
Barbell Complex
3 Front Squats
2 Jerks (@ 50% of 1rm Front Squat)
6 minute EMOM

WOD:
“Partner WOD”
One partner works at a time. All reps must be completed by both partners. This means partner A must complete 40 ball slams as well as partner B
60 cal row (30 each)
50 Wall balls
40 Ball Slams
30 Hollow Rocks
20 Push Press 95/65
10 Burpee Pull-ups

Buy in:
Tabata Jackknives
50 Romanian Deadlifts With Bar

Mobility:
Partner Quad Smashing
Partner Bar Hamstring Roll

Strength:
Deadlifts E2MOM
5 Minutes of working up to weight then
5@60%
5@75%
4@80%
2@85%

WOD:
5 Rounds
7 Deadlifts (225/155)
12 TTB
15 Lateral Box Jumps

“Mystery Monday”