Monday
Front squat
60%x3 – 5 Second Neg Rep 1&2 only
60%x3 – 5 Second Neg Rep 1&2 only
65%x3
70%x3
75%x3
75%x3
Pairs WOD – 10 mins
EMOTM 1 Partner completes :
3 Pull ups, 6 Press ups, 12 lunges
2nd Partner max double unders for time.
RX+ Chest to bars, Ring dips & Lunges
RX++ 3 Muscle ups + Lunges

Tuesday
Snatch Every 2mins
60%x2
65%x2
70%x2
75%x2
75%x2
3 Snatch Grip Push press + 1 OH squat
@40%
@50%
@60%

Five rounds of:

5 Dumbbell deadlifts

5 Dumbbell hang cleans

5 Dumbbell push presses

5 Dumbbell squats

Wednesday
Warm up include skills for strength
Strict pull ups
Kipping HSPU warm up
Lunges
3 sets
Every 90 seconds  alternate movement:
4-8 HSPU kipping (RX+ strict)
4 x Archer pull ups (RX+ hold 1-4 seconds at top)
12 x Single leg squat to 20” box (RX+ still only to box but with KB)

Thursday
EMOTM for 10
Bar or very light
3 position clean + 1 Jerk:
Pockets + Mid thy + knee
Clean & jerk
60%x2
65%x2
70%x2
75%x2
75%x2
WOD 10-8-6-4-2
Box Jumps 30/24″
HSPU

Friday
Box Dip hold 30 seconds
30 second rest
20-30 second hold
60 seconds Dead bug – Feet down
Straight into 60 seconds feet up
A-T-I prone with 1.25kg plates
4-4-4 – 2 second hold in each position
Every 2 mins
Good mornings
4 x 6 Climbing
WOD

52.5/30kg
Saturday
Deadlifts
• 5 x 5 x 70%
WOD TBA