10 Mar 2019 - WOD

WORKOUT OF THE DAY

Engine Work

Working with a partner, complete 6 rounds (3 each):
10 Dumbbell devil’s press
90 second row for distance

– Rest 5 minutes –

Working with a partner, complete 6 rounds (3 each):
10 Dumbbell thrusters
90 second row for distance

Specialist Sundays

A) Skill Focus
Every minute, for 9 minutes, alternate between:
3 Snatch push press (behind the neck)
3 Muscle snatch
3 Snatch pull-under
* Focus on a strong lockout & speed under the bar

B) Snatch
Every minute for 12 minutes perform 2 reps
* Drop and re-set every rep

C) Snatch balance
Every minute for 10 minutes perform 1 rep

Barbelles Lifting Class

A) Strength
Sumo Deadlift: 5 x 3 @ 85%

B) Accessory
B1) Barbell Hip Thrust
3 x 10-12
B2) Staggered Stance RDL
3 x 10-12

C) Skill Work (choose one):
3 x 5 Negative HSPU
3 x 20 seconds Handstand Hold
3 x 3 Freestanding headstand hold (without the wall)