Strength/Skill

Power Clean - 75% x 2 x 4 @ 135#, 135#, 155#, 165#
Snatch balance - 83% x 3 x 4 @ 45#, 45#, 45#, 55#
Push press - 90% x 3 x 3 @ 95#, 115#, 115#

WOD

for time:

10 toes-2-bar

1 OH squat (95#/65#)

9 toes-2-bar

2 OH squat

8 toes-to-bar

3 OH squat

......descending/ascending each until

1 toes-to-bar

10 OH squat

3 Rounds:
12 Burpees
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Double Dumbbell Power Snatches (50's/35's)
18/12 Calorie Assault Bike

Directly into…

3 Rounds:
12 Devil Presses (50's/35's)
18 Calorie Air Runner

Kilos: 22.5's/15's

E2momx10/alternate a&b
Reps 10-8-6-4-2

A)Frontsquat
B)Romanian deadlift

20-15-10-5 of:

Wall Ball - 10#
Sit Ups

Walking Overhead Lunge between sets 25#

(for time)

Notes: Wall balls on the south wall of the gym, Overhead Lunge with a bumper plate to the north wall & do sit-ups. Then Overhead Lunge back to start the next round of wall balls.

5 rounds of:

5 front squats
10 push-ups
20 Double unders

8 rounds
8 x No Push-Up Burpee
20m Sled Push
8 x Side Plank Rotation (4/side)

• This workout is to be approached at an easy to moderate pace.
• Afterwards you will feel more energised
• Times/rounds/reps/movements are all flexible, so adjust as you wish to get a good feeling.

AMRAP 15:

1 round Cindy
1 Clean & Jerk 80kg

• 5 min rest into part D2 -

12 Sandbag Over Shoulder (150/100)
30 ghd
9 Sandbag Over Shoulder (150/100)
25 ghd
6 Sandbag Over Shoulder (150/100)
20 ghd

BB Gymnastics
20 minutes to establish a 1RM Snatch. [95#]

Conditioning
“Fran”
21-15-9 of:
Thrusters 95/65# [65#]
Pullups
[DNF only 2 rounds. Too sore from the week]

Strength: 5-5-3-3-2-2 Press

12 min AMRAP

8 Ring Dips
8 K2E
8 American KB Swings @24kg/16kg