Skill: HSW

Wod: 10 min Emom (2rds)
1: power clean
2: front squat
3: cluster
4: STOH
5: rest

Wod: pick your own weight - you should be cycling the bar not doing singles. Keep the bar moving as much as possible and go for max reps rather than max weight.

Skill: T2B

Wod: 21-15-9
Deadlift@100/70
BOB

Wod: go hard and fast! Go unbroken on deadlift and maintain a pace on Burpees

Strength: 20 mins to perform pull up programme week 6 and build upto a heavy complex of
power snatch + hang sq snatch

Wod: 3 tabata rounds
Rd1 - me cal row
Rd2 - rope climb
Rd3 - AKBS@24/20

Wod: Tabata = 8 rounds of 20 secs on 10 secs off-you perform all 8 rounds on one station and then move on.

Strength: 20 mins to perform
Pull up programme week 7 and
5x3 Back squat@90-95%

Wod: 30-20-10
FRL@50/35
STOH@50/35

11 ROUNDS FOR TIME:

• 29 Double unders
• 4 Squat cleans 60kg
• 16 Pullups

............................

TIMES TO BEAT

Beginner athlete: 33min 0sec
Average athlete: 27min 30sec
Advanced athlete: 22min 0sec
Elite athlete: 16min 30sec
Regional athlete: 14min 18sec

4x 3+3 @55-60%

2 rounds for quality
4:00 Bike/Ski/Easy Jog/Stairs
4:00 Row
2 each Front Rack Shin Box Hip Lift
3 each KB Windmills
4 each Tall Kneeling KB Halos

Hang Power Snatch + Power Snatch
Build to a heavy 2 + 1 in 5 sets. Rest 2:30

Option: Practice technique.

Go as heavy as you can!
5x3 deadlift

Build to heavy 3