W.O.D  Complete AFAP

  • 750M Row
  • 21 x HSPU
  • 500M Row
  • 15 x HSPU
  • 250M Row
  • 9 x HSPU

RECOVER 5 Mins

8 Min CAP Complete

  • 50 x Double Unders
  • 21 x Clapping Pushups
  • 40 x Double Under's
  • 15 x Clapping Pushups
  • 30 x Double Under's
  • 9  x Clapping Pushups

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OLY Group:

  1. Snatch: 60% x 2, 70% x 2, 80% 2 x 2
  2. Snatch High Pull: 80% 3 x 4
  3. Back Squat: 60% x 3, 70% x 3 (2), 80% 3 x 2
  4. Power Jerk:  60% x 3, 65% x 3, 70% x 3 (4)
  5. Good Morning:  6 x 4
  6. OH Squat:  60% x 3, 70% 3 x 4

 

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