Thursday

HSPU Progressions:

20 minutes: Rounds for quality

5 x HSPU (L3 Deficit) 

7 x Toes to bar

60 seconds Double Unders
5m Handstand Walk (optional)
200m

Rounds for quality - focus on quality of each rep and repeat if not satisfied with technique. Rounds are not scored.

Wednesday

10 minutes to 1RM Complex:

1 x Snatch Balance

2 x OH Squat

OTMEM 8:

7 x Box Jumps (26/24")

 

Tuesday

10 minutes: Squat clean progressions

10 sets at own pace of the following complex, working to 1RM:

1 x Deadlift

1 x Power Clean

1 x Front Squat 

1 x Squat Clean

Monday

Pull up Progressions

OTMEM 14:

Odds: Kipping pullups (L1 2 x 3, L2 2 x 5, L3 2 x 5 chest to bar)
Evens: 5 x Any grip Strict pullups (L1 Banded)

Friday

Partner WOD:

For time in pairs, complete the following in any order, 1 person working at a time.

10 x Run (L1 & L2 200m, L3 400m)
200 x Double Unders
150 x Air Squats
100 x Hang power cleans (L1 & L2 40/30, L3 50/40)
75 x Toes to Bar
50 x Box Jumps
25 x Wall Walks