Monday
C & J 5 x 3 @ 80%
Clean pull 4 x 3 @100%
WOD 11 Minute amrap
200m Run
14 Chest to bars
8 HSPU
SC press ups & pull ups
Tuesday
Power snatch 5 x 3 @ 80%PS
Overhead squat 3 x 3
WOD 5 rounds for time
12 Box jumps
12 KB snatch
RX 16/12kg
RX+ 22/15kg dumbbells
Wednesday
Warm up
EMOTM for 12 mins alternating through movements.
1 x Turkish get ups Each side
1 negative Pull ups/ muscle ups
15 second L-sit holds
30 handstand hold
WOD
5 rounds for time
12 wallballs
12 toes to bar
Thursday
Snatch 5 x 3 @ 80%
Snatch pull 4 x 3 @ 100%
WOD
“SQT”
3 rounds for time
10 Ground to overhead 40/25kg
2 x 100m Shuttle
Friday
Power clean & jerk 5 x 3 @80% PC
Back squat 3 x 3
WOD
For time
20 thrusters
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 Front squats
At the start of each minute 4 burpees
RX 40/25kg
Saturday
Warm up
Tabata -alternating
double unders
pull ups
Strength Cleans Coach cleans – Build to heavy 3
WOD: 12 Minute am rap
4 x burpees
6 x Front squat -Barbell
10 x Push press
RX = 20/15kg
RX + 40/25kg