Monday
Squat Clean & Split jerk
Focused skills warm up on: 10 mins
Kipping pullups – with or with out band
Power clean and push jerk
WOD
WOD 17.2 – RELEASED MONDAY 10am
Tuesday
• Week 10: 4 x 3 x 85%
WOD 12 Minute Amrap
4 Pull ups
2 Power cleans 60/35
4 Box jumps
RX+ 80/45kg & Chest to bar pull ups

Wednesday
Gymnastic skills focus
8 mins EMOTM Alternating in pairs
2 x Strict Ball ups on rings with assistance of necessary
5-5-5 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
EMOTM 5 press ups
10 rounds for time
3 Toes to bar
10 Wall balls
Thursday
Front squats
5 x 3 – Climbing
WOD
2 rounds for time
25 Burpees
25 KB clean & press Left hand
25 KB Lunges
25 KB Clean and press right hand
RX 20/12kg
Friday
3 min build up
3 month sotts press challenge
10min build up
Hang +Snatch balance + oh Squat
 
Spend 10 mins coaching skills and transitions for wod.
WOD – 17.2 world throwdown or
WOD
8-7-6-5-4-3–2-1
Pull ups
Thursters 30/20kg
Bar facing burpees
 

Saturday
10am Foundation class:
6 Minutes of double unders
Teach Hollow body and then V-ups
Push press – Coach then built to 3 rep Max over 16 minutes
WOD – 12 Min amrap
3 Pull ups
6 KB squats
12 KB swings
40 Skips