Week 2/10 

Overview for this week: 

Monday: Cleans  

Tuesday: OH pressing strength / Push 

Wednesday: Gymnastics / Pull & Aerobic WOD 

Thursday: Front squats  

Friday: Snatch  

Saturday: Deadlifts & Partner WOD

Sunday: Olympic lifting class / Rest day 

MONDAY 1^st JULY 

STRENGTH: 

Squat Cleans 

A – Clean technique primer 

B – Warm up to 70% of 1RM Clean 

C – 70% x 3, 75% x 3 

D – (80% x 3) x 2 

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WOD: 

For Time 

50 Wall Ball Shots 9/6kg 

Then 2 Rounds of: 

15 Burpees 

15 Box Jumps (24/20 in) 

20 Alternating Single Arm DB/KB Snatches (22.5/15kg) 

Time Cap: 12 minutes 

TUESDAY 2^nd JULY 

STRENGTH: 

Push press with slow controlled negative (3-4 seconds down) 

5 sets of 5 building  

Rest 90-120 seconds 

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WOD: 

20 minute AMRAP 

400m run 

6 HSPU 

12 Deadlifts 60/45kg 

WEDNESDAY 3^rd JULY 

GYMNASTICS SKILL EMOM 

EMOM 10 

Min 1: 2-6 Kipping pull ups + 5 hollow rocks 

MIn 2: 2-6 Kipping T2B + 5 superman rocks  

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WOD: 

In teams of 2 with only 1 person working at a time. Split the work however you like. 

2 rounds for time: 

200m run / 250m row / 12 cals bike 

50 slam balls  

400m run / 500m row /25 cals bike 

50 slam balls 

200m run / 250m row / 12 cals bike 

50 slam balls 

THURSDAY 4^th JULY 

STRENGTH: 

Front Squat 

4 sets of 6  

2 second pause at the bottom 22X1 tempo. (2 seconds down, 2 second pause at bottom, explode up, 1 second reset at the top). 

Rest 2 mins between each. 

Build over the 4 sets and record last set on Zen. 

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WOD: 

For Time: 

50 KB Swings 24/16kg

25 Double-Unders 

25 Push ups

50 Double-Unders 

25 Pull ups

100 Double-Unders 

FRIDAY 5^th JULY 

Squat Snatch 

A – Snatch technique primer 

B – Warm up to 70% of 1RM Snatch 

C – 70% x 3, 75% x 3 

D – (80% x 3) x 2 

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WOD: 

Complete as many rounds as possible in 20 minutes 

5 ground to overhead 50/35kg 

10 toes-to-bar 

Rest 30 seconds 

SATURDAY 6^th JULY 

STRENGTH: 

Deadlift 

A – Build up to 65% of 1RM DL 

B – E2MOM 10 (All reps at 65%) 

Every 2 minutes perform 5 reps @ tempo 30X1 (3 seconds down controlled, 0 at the bottom, explode up, 1 second at the top. 

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WOD: 

Partner Chipper For time: 

 
100 Air squats 
50 cals row / 40 cal bike 
50 Pullups 
100 Goblet Stepping lunges 12/8kg 
50 Hand release Pushups 
800m Run together 
 
Only one partner can work at a time, apart from the run. 
Partners can break up reps between them as desired. Time cap: 25mins

SUNDAY 7^th JULY 

Olympic lifting class