Strength: 15 mins to build upto a 2rm OHS

Wod: “JT” 21-15-9
Hspu
Ring dips
Press ups

Wod: pace this Wod , you will burn out quickly so be strategic, this Wod should be scaled to get desired effect. A chance to put our gymnastics to the test.

Strength:
1A-5 mins to build upto a heavy snatch balance
1B- 10 mins to build upto a heavy power snatch + hang snatch complex

Wod: 3RFT
20 pistols
10 power clean@80/60
5 BMU

Wod: a chance to test out gymnastics under fatigue! This should be treated like a sprint Wod , aim for fast singles on the heavy cleans

Strength: 20 mins to find a 8-6-4-2 rep max deadlift

Wod: 8 min amrap
6 Power snatch@50/35
6 BOB

Wod: go hard and fast , aim to start with around 70-80% of your max effort and finish with 90-100%

Skill: T2B- positional stability and strength

Wod: 8RFT
2 Wall walks
4 BMU
8 Pistols
12 DUs

Wod: maintain good form focus on movement quality rather than speed today.

Skill: HSW

Wod: for time 21-15-9
Thrusters@40/30
Burpees

Wod: go hard and fast sprint Wod!

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