Skills

• 5-3-1 Shoulder Press (75%-85%-95% 1RM)

WOD

Three rounds of:

• 1 min Sumo Deadlift Highpull (24/16kg)
• 1 min GHD Bench Press (20/12kg)
• 1 min Jumping Pullups
• 1 min Airsquats
• 1 min Kettlebell Swings (16/12kg)
• 1 min Rest

Skills

3 Sets of

• 5 x Bench Press @ 60% 1RM
• Rest 30s
• 5 x Clap Pushups
• Rest 2-3 minutes between Sets

WoD

For 20 min on the minute:

Odd min:

• 3 Clean & Jerks (60/40 kg)
• AMRAP Double Unders

Even min:

• 6 Handstand Pushups
• AMRAP Goblet Squats (24/16kg)

Pre-WOD: Work up to a Heavy Set of 5 Bench Press

WOD: 7 Minutes AMRAP
Burpee Box Jumps

Post: 5 Minute Plank

Pre-WOD: Work up to a Heavy Set of 5 Front Squats

WOD: 7 Minutes AMRAP
3 Squat Cleans(135/95)
3 T2B
6 Squat Cleans
6 T2B
9 Squat Cleans
9 T2B
etc...

-Work Out Any Soreness

-Practice Movements that are a Weakness

-Make Up WOD's from Mon/Tue

-If You're Confused, Ask a Coach...We have suggestions:)

17 Minute AMRAP:

40 Burpess
30 Snatch (#75/45)

30 Burpees
30 Snatch (#125/75)

20 Burpees
30 Snatch (#165/100)

10 Burpees
AMRAP Snatch (#210/120)

• 5x5 Back Squat 90 kg

10 mins AMRAP

10 OHS 35k
10 Bar facing Burpees

4 rounds, 10 OHS and 9 BF Burpees

4.5km (light) pack run

ROM Drills
3 rounds (35k bar) 5 x Deadlifts, 5 x Hang power Cleans, 5 pullups, 10 situps

for time
2 rounds of 6 x Power Clean 80k, 6 x Strict Pull ups
2 rounds of 6 x Power Clean 60k, 12 x kipping Pull ups
2 rounds of 6 x Power Clean 45k, 12 x kipping Pull ups