Monday
EMOTM Climbing for 6 mins
1 power clean + 1 Tall clean + 1 Push jerk
Every 2 mins for 10 mins – Climbing
1 Squat Clean & Split jerk
WOD
WOD 17.3 – RELEASED MONDAY 10am

Tuesday
Deadlift 4 x 1 x 90%
WOD 12 Minute Amrap
5 Pull ups
5 Power cleans 60/35
5 Shoulder to overhead
5 Burpees
RX 50/30kg
RX + 60/35kg & Chest to bar pull ups

Wednesday
Gymnastic skills focus
EMOTM for 7 mins
1 x Strict Ball ups + 2 A-T-Y prone rear flies with light plates
Skills warm up to handstand walk
EMOTM for 5 mins Hand stand walk or single arm handstand hold
WOD warm up 10 mins
Focus on coaching toes to bar
WOD 2 rounds
100 double unders
30 press ups
60 air squats
30 sit ups
Thursday
Coaching focus, first squats to thrusters then kipping pull ups. Also work on transitions and efficiency.
Warm up for WOD
1 full round (7mins) – working for 20 seconds resting for 40
Fight Gone Fran
3 rounds
EMOTM for score
Row For cal
Box jumps
Wall balls
Rest
Thrusters 30/20kg
Pull ups
Rest

Friday
 
4min warm up
10min build
Power + hang + oh Squatx2
 
Spend 10 mins coaching skills and transitions for wod.
WOD – 17.3 world throwdown or
WOD 12 minute amrap
12 KB Snatch
KB Walking lunge ( width of gym & back)
16/12kg
Saturday
Warm up
EMOTM alternating x10
Hand stand hold
Max pull ups
EMOTM for 12 mins climbing
2 x power Clean
12 Min amrap
10 Box step ups/jumps
10 Push press with bar