SATURDAY
 
Snatch strength
5 x 3 Snatch pull
5 x 3 Snatch press
2016 OPEN ATHLETES
1. Conditioning
AMRAP 15 of:
15 C2B
15 Wall Balls, 20/14
15 Snatches, 75/55
15 Box Jumps, 24/20
 
FRIDAY
EMOMx20:
Odd: 1-5 reps of deficit Handstand push ups
Even: 30 seconds of double unders
1. ECC Qualifier WOD 1
3 RFT:
7 Ring dips
7 Squat clean thrusters 50/35kg
 
RX+
7 Muscle ups
7 Squat Clean Thrusters, 75/45kg
 
THURSDAY
 
2016 OPEN ATHLETES
1. Strength
Work up to a heavy 3-rep Push Press
Work up to a heavy 2-rep Push Jerk
Work up to a heavy 1-rep Split Jerk, if it feels good go for a PR
2. Strength
3 Rep Heavy Front Squat, if it feels good go for a PR
3. Conditioning
AMRAP 10:
5 TTB
10 Push ups
15 Squats
 
WEDNESDAY

WOD
in pairs but not a team
Run vs row
Run vs double unders
Score 1 is Total Calories rowed while partner runs 600m
Score 2 is Total Double unders whilst partner runs 600m
 
TUESDAY
Over head squat Every 2 minutes for 12 minutes
3 repetitions – Climbing
12 mins
Find Your 1 Repetition Max Weighted Bar Pull Up
Post your experience to Whiteboard or comments.
 
WOD
3 Rounds: (workout courtesy of Pat Sherwood)
5 Ring dips
5 pull ups
10 Squat Cleans 50/30kg
20 Box Jumps (24/20)
(RX+60/40 & ring muscle ups)
 
MONDAY
 
Clean Jerk, Heavy
A. 3×2 Power Clean, Work on keeping your feet under you. Drop from the top.
B. Work up to a complex of: 1 Squat Clean + 1 Front Squat + 1 Split Jerk
Squat
2×10 Back Squat
WOD
15-12-9
Box Jump
Handstand Push Ups with Wall and Kip