5x3min AMRAP, 1min rest:

2 Power Clean (70/50kg),
4 Push-Up,
6 Box Jump

Contralateral FFE DB Split Squat 4x10/
(Aim hamstring to calf, adjust elevation accordingly)

Superset with

Banded 4 point clock hinge 4x4/

Superset with

V snaps then hollow snaps 4x10/

3.5-4 min sets
20 minutes

Record loads used and other details when training this movement.

DB See Saw Press 4x10/

Alternating, as one arm presses up, the other comes down and vice versa.
(Try increase weight from last week's stability press )

superset with
Explosive TRX T-Row x20
https://m.youtube.com/watch?v=EnWsaeq21tc

superset with
Deck squats x 15
https://m.youtube.com/watch?v=W4YVu0LkmXU

3.5 min sets
20 min

Every 2 min perform 3 OH Squats increase by 2.5/5kg each round. Start at 60% 1RM

20min time to find max weight in the following complex
3 back squats
1 behind the neck jerk
3 front squats

"Partner WOD"

AMRAP 31 min:

8 x Thruster (70/45kg)
6 x Rope climbing
11 x Box jump (75/60cm)

One athlete works on the triplet at a time while the second athlete completes a 400m run with 20/15kg. Once the run is done, the athletes switch roles and continues the AMRAP where with first athlete left off.

WOD

CrossFit Warm-Up

3 rounds
10-15 Pullups
10-15 Dips
10-15 OH Squats
10-15 Good mornings or reverse hypers
10-15 GHD Sit-Ups
30 sec Samson stretch each leg

you will have 30 sec at each station to perform as many unbroken reps of the following. We will be doing this each day for a month.

Today we will be focusing on correct progressions for each of the following.
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20 Mini Band Jump Squats*
20 Glute Bridge
20 Mini Band Jumping Jacks
20 Hollow Snap (band off)
20 Mountain Climber (band off)

15/15/15/15/15
10/10/10/10/10

12min AMRAP (when you finish 10's go back to 20's)

18min

*band around ankles, keep feet shoulder width apart the entire time (when in air and on ground)

A.
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 60% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight