Friday

Partner tabatas:

20 second rotation, complete as many reps as possible in tabata rounds of:

Knees to elbows
KB snatches
HR Pushups

Thursday

2-2-2-2-2

Clean & jerk

Then:

3 RFT:

10 x Clean & Jerk (40/30)
1 x Clean & Jerk @ 80% 2RM

Wednesday

Skills/ Rest/ Catch-up Day

Tuesday

Get as far as you can in 8 minutes:

10 x wall walks
20 x pushups
30 x kb swings
40 x squats
50 x double unders
40 x squats
30 x kb swings
20 x pushups
10 x wall walks

If completed under 8 minutes do burpees for remainder. Record burpees completed.

Monday

5 RFT

5 x O/H Squats
10 x Chest to bar Pull-ups
15 x HR Pushups
200m

Due to the public holiday we will be running the 6:30pm WOD only.