Monday 16th October: WOD

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Strength – Paused Snatch 4 x 2 @65/75%
*Paused at the top of the knee for 3 secs before continuing lift

Conditioning – 15 min AMRAP Ascending Ladder
5 Deadlift (45/60)
5 Power Clean (45/60)
5 TTB
5 Box Jump over (20/24)
200m Run
Continue up the ladder adding 5 to the reps

(COMP SQUAD EXTRAS)
3 x 10 DB bent over row
3 x 2 rope climbs (legless if you can)
3 x 15 GHD Sit

 

 

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