Mondays
Supine row 4 sets x 6 with 4 second negative,
Lunges 5 x 6 across
WOD – Recap of the World throwdown WOD 16.1
In Pairs
30 Snatch RX 40/25 SC 30/15
30 pull ups
30 Thrusters RX 50/30 SC 40/25
30 pull ups
30 Clean & press RX 60/40 SC 50/30
30 pull ups
30 Thrusters RX 50/30 SC 40/25
30 pull ups
30 Snatch RX 40/25 SC 30/15

Tuesday
Deadlifts
• Week 6: 5 x 3 x 80%
Floor Pressing 5 x 4 Climbing
WOD 8 Minute amrap
20 Double unders
10 Push press 40/25kg
Wednesdays
Coaching
12 mins
Handstand press up / free standing handstand press up
Every 2 mins for 8 mins:
1 x Bar rollover + Handstand walk
Advanced athletes can work on handstand press up to walk to roll out (use mat).
WOD 3 rounds for time
3 Toes to bar
9 KB Snatch
3 toes to bar
12 Box jump
3 toes to bar
15 KB swings
RX 16/12
RX+ 20/16

Thursdays
Front Squats building to new 1 RM
l-sits week 1 position and knee raises
WOD EMOTM for 10 mins
200m run
in remaining time hand release Press ups for score
Fridays
Every 90 seconds
Warm up from hip, pause through movement
Snatch
Muscle in warm ups then building to new 1rm
WOD
60 Sit ups
50 Wallballs
40 Air squats
30 Box jumps
20 burpees
10 Jumps squats