Monday
EMOTM for 5 mins
2-4 Archer pull ups
Front Squat 5 x 5 Across
WOD 16 Minute AMRAP
Partner relay
5 Pull ups
5 P. Clean & Press
RX 50/30kg
RX+ 60/35kg
Tuesday
Warm up: With bar
4 x OHS squats
4 x Snatch balance
4 x Muscle snatch (Turnover focus)
4 x Tall snatch
E2m For 12 Mins
1 high pull + 2 Snatch Climbing
30 second Hollow body Plank
EMOTM for 4 mins
20 second hollow body plank shoulder taps
WOD 5 rounds for time
20 Air squats
10 Burpees
100 m run
60 second rest
Wednesday
Box Jumps
EMOTM 5 x 3 Climbing
CORE:
6 mins alternating
Partner hollow body lifts
Benchmark WOD
Fight Gone bad:
Three rounds of:
Wall-ball, 9/6kg,(Reps)
Sumo deadlift high-pull, 35/25kg(Reps)
Box Jump, 20″ box (Reps)
Push-press, 35/20kg (Reps)
Row (Calories)