Friday

Partner WOD

For time:

1km row (swap at 500m)

60 x WallBalls (swap every 10)

50 x toes to Bar (swap every 5)

40 x thrusters 30/20 (swap every 5)

40 x Burpees (swap every 5)

50 x toes to Bar (swap every 5)

60 x WallBalls (swap every 10)

1km row (swap at 500m)

28 minute cut off.

Thursday

De-load Week

Skills: 20 minutes Handstands, HSPU or Muscle Ups.

In 10 minutes complete RFQ of:

8 x HSPU (any progression)
5 x Strict Burpees
3 x Muscle Ups (Ring or Bar, any progression)

There will be no 6:30pm WOD due to the Nutrition Seminar.

Wednesday

De-load week

Snatch progressions

- hang

- power

- squat

OTMEM 12

2 x Snatches (gradually increase weight each minute)

Tuesday

De-load Week:

20 minutes: Kipping Pull up Progressions

5 x Rounds for Quality

3 x 5 Pull-ups (kipping or butterfly)
200m

Monday

De-Load Week.

20 Minutes Skill Session: The Jerk (Push and Split)

OTMEM 12:

3 x Clean & Jerks @50% 1RM clean weight.