Wednesday

Strength/ Oly Lifting- 6:00am, 5:30pm:

10 x Minutes to find 1RM Squat Clean then

OTMEM 10:

3 x Squat Cleans @ 75% 1RM

WOD - 6:30am, 9:30am, 6:30pm:

Every 3 minutes for 18 minutes:

400m (run is max effort, rest for remainder of 3 minutes. If you miss a round complete 200m and resume at next interval)

Tuesday

AMRAP 12 Minutes:

30 x Snatches (30/20)
30 x Double Unders
25 x Snatches (45/30)
25 x Double Unders
20 x Snatches (60/40)
20 x Double Unders
MR x Snatches (70/50)

-1 x Bar per athlete.
-Athlete responsible for changing own plates.
- First round of snatches from the hang, remaining rounds from the ground.

Monday

For time:

10,8,6,4,2

Clean & Jerk (70/50)
Burpee Bar Touch

Saturday

"Cindy WTF"

AMRAP 25 minutes:

5 x Pull-ups
10 x Push-ups
15 x Squats

5 x Rope Climbs and 5 x Wallwalks must be completed at some stage during the 25 minutes.

Friday

AMRAP 14 mins:

100 x Wall balls
50 x Hang cleans
30 x Over unders

During W/Balls and H/Cleans ball/bar must not touch the ground- 10 burpee penalty applies.