Strength/Skill Snatch Priority 5min teaching Burgener Warmup 5min teaching Setup, Hang , High Hang ‘Then’ 10min to work up to a 1RM Power Snatch WOD 3 Rounds for Reps 2min Wall Balls 20/14lbs 1min Double Unders 2min Alt KB Snatch 24/16kg 1min Rest
Strength Deadlift 1RM (20min) WOD For time (CAP 16min) 21-18-15 Hang Power Cleans 60/42.5kg Box Jumps 24/20′ ‘then’ 12-9-6 Hang Power Cleans 70/47.5kg Box Jumps 30/24′
Strength Bench Press (A) 3RM (12min) (B) @80% of (A) do 3×5 Sets on clock 15::00,18:00,21:00 WOD “30 Ring/Bar Muscle Ups for Time” (CAP 12min) If 30 Muscle Ups is a big number do 20 or 10 and make up the rest in Burpee Pull Ups ‘or’ 70 Burpee Pull Ups
Strength & Lifting Split Jerk 3-3-3-3-3 (From Rack) Work up to 3RM Sets on clock 0:00,2:00,4:00,7:00,10:00 WOD 3rft (CAP 18min) 500m Row/400m Run 21 OHS 42.5/30kg
Strength Back Squat Re Test 1 Rep Max Accessory 3 Rounds 50 Double Unders 20 Push Ups Rest 1 Min between Rounds WOD 3 Rounds 50 Air Squats 5 Clean & Jerks 70/80%
Mobility 10 Mins Hero Wod – ‘Murph’ Run 1 Mile 100 Pull Ups 200 Push Ups 300 Squats Run 1 Mile
Mobility 10 Mins WOD ‘MURPH’
Skill Running WOD 5 Rounds 20 KB Swings 24/16kg 20 Burpees
Mobility 10 Mins WOD- Teams of 3 100 Deadlifts 60/40kg 80 Power Cleans 60/40kg 60 Front Squats 60/40kg 40 Jerks 60/40kg 20 Thrusters 60/40kg 1 Work, 1 Rest, 1 Skipping
Strength Strict Press Test 1 Rep Max WOD 20 Min Amrap 30 American KB Swings 24/16kg 20 Steps Walking Lunge 10 Deadlifts 70/50kg