Monday:
EMOTM for 2 mins for 16 mins starting with bar
2 Squat clean + 1 Push jerk + 1 Split Jerk
Spend 10 mins focusing on skills and transitions for WOD
COACHES MAKE SURE ALL PAIRS competing have judge and hit standards.
WOD 17.1 – LIGHTWEIGHT CHIPPER
IN PAIRS FOR TIME:
100 Air Squats
90 Sit UPS
80 Box jump overs
70 Press ups
60 Thrusters 30/20kg
50 pull ups
Tuesday
Deadlift • Week 9: 4 x 5 x 80%
WOD 9 Minute Amrap
6 Power clean
24 Double unders
RX 50/30kg
RX+ 60/35kg

Wednesday
Gymnastic skills focus
30 seconds
Band handstand
30 seconds
Big lunge to hold on wall
30 seconds
Big lunge to wall touch
30 seconds
Handstand shoulder touches
EMOTM for 5 mins Hand stand walk
WOD warm up 10 mins
Focus on coaching toes to bar.
WOD – 10 rounds for time ( 20 min time cap)
5 Toes to bar
10 Press ups
15 Wall balls
Thursday
Front squats 6 week plan
5 x 4
WOD
5 rounds for time:
EMOTM 5 Burpees from start.
12 KB lunge 24/16
12 Box Jumps
24/16kg

Friday
4min warm up
10min build up
High hang + hang + OH Squat
Spend 10 mins coaching skills and transitions for wod.
WOD – 17.1 world throwdown or
12 Minute amrap
5 Pull ups
5 Power snatch
100m Run
Saturday
Warm up
Tabata double unders
3 Minutes – Coach box jumps then
8 Minutes alternating Handstands on wall
5 Box Jumps
Strength Cleans Coach cleans – Build to heavy 3
WOD: 8 Minute am rap
5 x Barbell burpees
7 x Front squat – Barbell
9 x Push press
RX = 20/15kg
11am WOD TBA