Monaday
Bank holiday Monday Pairs comp.

Tuesday
Warm up
squats with bar
5-5-1 Ecccentric, isometric concentric
Clean warm up
Jerk skills – 2 second pause in dip and catch
Every 2 mins for 8 mins
Climbing
1 clean + 1 Hang clean + 1 Jerk
Every 2 mins for 6 mins
1 x Clean & Jerk
WOD 3 rounds for time
10 P Clean
5 STOH
50 double unders
RX 50/30kg
Wednesday
Coach l-sits &
EMOTM for 15 mins alternating
L-sit holds (boxes) -15-20sec
Rest
2 x Negative bar muscle ups 3 second (pull ups scaled)
WOD 4 rounds for time
200m run
21 strict knees to chest
15 box jumps
9 press ups

Thursday
Warm up
EMOTM for 5 mins
Snatch pause deadlift
Every 2 mins for 10 mins
Snatch high pull + snatch
Every 2 mins for 6 mins
1 x Snatch
WOD
30-20-10
Wallballs
KB snatch 16/12lg
Friday
5 rounds Across
6 Back rack Lunges
WOD Grace
30 Clean & press
RX 60/40kg
SC 50/30kg

Saturday
Warm up
Tabata
Pull ups Vs double unders
Strength Power snatch Coach cleans – Build to heavy 3
WOD: 12 Minute time cap
400m run
21 Goblet squats
200m run
15 Goblet squats
100m run
9 Goblet squats