Please note: All of WEDNESDAY the 11th's classes will be held at Sylvania Waters Athletics Track (228 Belgrave Esplanade) Meeting at the northern end carpark.
WOD
LEVEL 1
A) Conditioning
For Time:
21-15-9-15-21
Wall ball
Box Jump
12min time cap
B) Strength
3x7 Front Squat
C) Snatch Technique
5x Snatch high pull+ Power snatch + Pause OHS 2-3 sec
5x2 Snatch OR stick to OHS if you aren't stable in the bottom of the OHS.
LEVEL 2
A.) Barbell
Otm x3 - 5tng snatch
Rest 1 to change load
Otm x4 - 3tng snatch
Rest 1 to change load
Otm x5 - 2tng snatch
- then 7min to find a heavy single.
B) Strength
3x3 Front Squat heavy start at 80%
C) Level 1 part A.
D) Rowing (option for those that have time)
3x300 2x500 1x1km
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