12/13/18

Barbell WOD

1.) TOROKHITY SNATCH COMPLEX = 1 SNATCH + 1 SNATCH BALANCE + 1 OHS use a challenging weight for 4x1

2.) Cleans- Work at 75% of your 1RM Clean & Jerk for 4x3.

3.) 2 push presses + 1 push jerk Work at 60% of your 1RM Clean & Jerk for 4x1

Accessory:

1.) Barbell Thrusts 3x10 :30 bridge hold following each set

2.) Landmine row/press superset 3x10 each side

3.) 50 sit ups

Skill:

Handstands spend 10-15 mins practicing on kicking up into a handstand (use a partner spot if needed), wall walk into a HS hold (nose to wall, hollow out, pointed toes together, actively push away floor), using a box do some HS shoulder taps and walk around the box while maintaining pike position