Week 3/10 

Overview for this week: 

Monday: Cleans + Skill EMOM 

Tuesday: OH pressing strength / Push 

Wednesday: Gymnastics/Bodyweight & Aerobic partner WOD 

Thursday: Front squats  

Friday: Snatch (Big Fridays!) 

Saturday: Deadlift 

Sunday: Olympic lifting class / Rest day 

MONDAY 8^th JULY 

STRENGTH: 

Cleans 

A – Clean technique primer 

B – Warm up to 72% of 1RM Clean 

C – 72% x 3, 77% x 3 

D – (82% x 3) x 2 

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WOD: 

20 minute Skill EMOM 

Min 1: 45 seconds max wall balls 

Min 2: 45 seconds max DU / Attempts 

Min 3: 45 seconds max HSPU 

Min 4: 45 seconds max chin over bar hold 

Min 5: REST 

TUESDAY 9^th JULY 

STRENGTH: 

Push press with 2 Second pause in the dip 

4 sets of 6 building  

Aim to use more weight than last week  

Rest 120 seconds 

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WOD: 

3 Rounds for Time: 

20 DB Shoulder-to-Overheads (10 each arm) 22.5/15kg  

200m Run 

10 DB Thrusters (5 each arm) 22.5/15kg  

200m Run 

WEDNESDAY 10^th JULY 

GYMNASTICS STRENGTH: 

15 minutes to complete: 

10-8-6-4-2 (Not for time. Quality Strict reps only)  

Strict pull ups 

Strict toes to bar 

**After every complete set, accumulate a 20 second hand stand against the wall** 

For example, once you’ve finished the 10’s for both pull ups and T2B, you then do the handstand.  

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PARTNER WOD: 

For Time, in pairs. One works, one rests: 

Row 1000m OR Bike 50 cals 

25 Burpees  

25 sit ups 

Row 750m OR Bike 38 cals 

50 Burpees 

50 sit ups 

Row 500m OR Bike 25 cals 

75 Burpees 

75 sit ups 

THURSDAY 11^th JULY 

STRENGTH: 

Front Squat 

5 sets of 5  

2 second pause at the bottom 22X1 tempo. (2 seconds down, 2 second pause at bottom, explode up, 1 second reset at the top). 

Rest 2 mins between each. 

Build over the 5 sets and record last set on Zen. Aim for more weight than last week. 

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WOD: 

8 Minute AMRAP 

6 Hand release push ups 

9 Box jumps 24/20” 

12 KB swings 24/16kg 

FRIDAY 12^th JULY 

STRENGTH: 

Snatch 

A – Snatch technique primer 

B – Warm up to 72% of 1RM Snatch` 

C – 72% x 3, 77% x 3 

D – (82% x 3) x 2 

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WOD: 

For Time: 

21 Toes to bar 

21 Power cleans 60/42.5kg 

15 Pull ups 

15 Power snatch 60/42.5kg 

9 Strict pull ups 

9 Shoulder to overhead 60/42.5kg 

SATURDAY 13^th JULY 

Deadlift 

A – Build up to 70% of 1RM DL 

B – Every 2.5/3 minutes for 5 sets, perform 4 reps @ tempo 21X1 

(2 seconds down controlled, 1 at the bottom, explode up, 1 second at the top.) 

All sets to be at 70%. Good reps, no bouncing the bar off the floor. 

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WOD: 

4 rounds for time: 

400m run 

10 Ring dips 

5 Devils press 22.5/15kg  

SUNDAY 14^th JULY 

Olympic lifting class or Rest