Week 10/12 

Highlights this week: 

• 3 rep max Back squat  
• Benchmark workout ‘Karen’ 
• ‘Team of 3’ WOD 
• Gymnastics skills 
• Functional Friday with Turkish get-up technique 
• Burpee’s are back! (Sorry)

MONDAY 3^rd JUNE 

OLYMPIC LIFTING: 

Power Snatch 

• Snatch skills warm up 
• Power snatch 5 x 2 (Build to a heavy double over the 5 sets. Not touch and go) 
• Snatch pulls 3 x 3 @ 100% 

---

WOD: 

12 minute AMRAP 

20 single arm DB/KB snatch 22.5/15kg (10 each arm) 

15 box jumps 24/20” 

20 single arm DB/KB push press 22.5/15kg (10 each arm) 

15 box jumps 

TUESDAY 4^th JUNE 

GYMNASTICS STRENGTH E2MOM 12 

(These do not need to be unbroken) 

Min 0-2: 6-8 strict pull ups / C2B / Inverted ring rows / weighted pull ups 

Min 2-4: 6-8 strict HSPU / seated DB press / slow negative strict HSPU 

---

WOD: 

18 minute EMOM (6 rounds) 

Min 1: 10 – 50 DU / 20 – 100 SU / Attempts 

Min 2: 8 – 12 push ups 

Min 3: 8 – 12 T2B 

WEDNESDAY 5^th JUNE 

BACK SQUAT 3RM 

Find a 3 rep max back squat @ tempo 20X1 

---

WOD: 

In a 4 minute window AMRAP: 

21 Burpees  

9 Ball slams 

Max ab mat sit ups in the remaining time 

rest 2 minutes 

AMRAP 4: 

15 burpees 

15 slam balls 

Max goblet squats with slam ball in remaining time 

rest 2 minutes 

AMRAP 4: 

9 Burpees 

21 slam balls 

Max pull ups in remaining time 

THURSDAY 6^th JUNE 

OLYMPIC LIFTING: 

Power Clean  

• Clean skills warm up 
• Power clean 5 x 2 (Build to a heavy double over the 5 sets. Not touch and go) 
• Clean pulls 3 x 3 @100% 

---

WOD: 

‘Karen’ 

150 wall balls for time 

FRIDAY 7^th JUNE 

‘Functional Fridays’ 

STRENGTH: 

12 minutes to find a max Turkish get-up on both sides 

---

WOD: 

18 minutes of work for QUALITY 

100ft duck walk with plate OH 

20 ring rows 

10 Turkish get ups (5 each side) 

20 single arm DB/KB power clean (10 each side) 

SATURDAY 8^th JUNE 

STRENGTH: 

Push Jerk complex
1 set of complex every 90 sec for 6 sets. 
1 Push Press + 2 Push Jerk 

Build in weight each set. 

---

TEAM WOD: 

In teams of 3, complete 4 rounds of the following for time:

150 DU / 300 SU 

60 American KBS 24/16kg 

45 sit ups 

30 down/ups 

200m run together 

Split the work evenly and only 1 person working at a time, apart from the run where all 3 will run together.

TIME CAP: 25 minutes

SUNDAY 9^th JUNE 

Rest day or Olympic lifting class