Monday
Strength: 20 mins to perform
Pull up programme week 4 (add a rep to each set)
A 3rm strict press
A 2rm push press/jerk
A 1rm split jerk

Wod: 7 min ascending ladder
2-4-6-8-10 etc
Thrusters@40/30
BOB

Strength: pull up programme we will be adding a rep to each set so if my max was 10 week 1 was 5-5-5 this week will be 6-6-6. On STOH aim to progress weight as you move to the next movement.

Wod: don’t start off to fast , aim to maintain a fast pace , rather then start off fast and finish slow. Maintain around 75-85% of your max effort