Monday
Warm up 
squats with bar
5-5-1 Ecccentric, isometric concentric 
Clean warm up EMOTM for 5 mins
Jerk skills – 3 Split Jerk strict  Press + 2 Jerk balance
Every 2 mins  for 8 mins
Climbing 
2 Clean + 1 Jerk
Every 2 mins for 6 mins
1 x Clean & Jerk
Pairs WOD Using 2 kettlebells on all movements
60 KB cleans & press 16/12kg
50 Box jumps
40 KB Goblet squats
30 Box jumps
20 KB thrusters
10 Box jumps
 
Tuesday
20 mins to find new 1rm deadlift
WOD
Nicole 20 min amrap
400m run
Max rep pull ups

Wednesday
Coach l-sits & 
EMOTM for 15 mins alternating
5 x L-sit Leg raises with 1 second hold
Rest
2 x Negative bar muscle ups 3 second (pull ups scaled)
WOD 
120 double unders
30 press ups
60 wallballs
30 press ups
Run 600m Med ball
Run 600m 
 
Thursday
Warm up 
EMOTM for 5 mins
Snatch pause deadlift
Every 2 mins for 8 mins
Snatch high pull + snatch
Every 2 mins for 8 mins 
1 x Snatch 
WOD 12 Minute AMRAP
5 Chest to bars
5 HSPU
10 Bar thrusters

Friday
Back Rack Lunge warm up
3 sets climbing 
5 x 5 Back squat
5 rounds for time
10 power cleans 60kg
5 front squats
5 toes to bar
 
 
Saturday
Warm up 
EMOTM alternating x10
Hand stand hold
Max pull ups
Strength x 10 mins
Back rack Lunge to 6 rep max
11 Min amrap
10 Box jumps/ step ups
5 Push press 20/30kg