Thursday

10 mins to find 1RM for following complex:

1 x Power Clean
2 x Front Squats
3 x Press (L1 Push Press, L2 Push Jerk, L3 Split Jerk)

Then:

21/15/9
KB Swing (16/12, 24/16, 32/24)
Goblet Squat
100m with KB
(2 x Burpees every time the KB is put down)

Programming this week by Coach Chris Scott.

Wednesday

For Time:

Row (L1 600m, L2 800m, L3 1000m)
50 x Double Unders (x3 Single Unders)
40 x Ab mat situps
30 x Burpees
20 x Pullups (L3 C2B)
10 x Wall Walks
Run (L1 400m, L2 600m, L3 800m)

Tuesday

3-3-3-3 Shoulder to Overhead

4 RFT:

10 x Shoulder to Overhead @ 60% 3RM
10 x KB Step ups (L1 16/12, L2 24/16, L3 32/24)
10 x Wall Balls (L3 2 x Squats per 1 x throw)
10 x Push ups (L1 Hand release, L2 standard, L3 Clap)
10 x T2B (L1 Knees to chest, L2 Knees to Elbow)

Programming this week by Coach Chris Scott

Monday

10 Minutes: 1RM Thruster

AMRAP 12:

3 x Thrusters @ 60% 1RM
5 x Push Press
7 x Front Squats
9 x Burpee Bar Jump
100m Run

This weeks WODs programmed by Coach Chris Scott.

Friday

Partner WOD

AMRAP 25:

4 rounds (2 x each alternating) of:

1 x HSPU
2 x Burpees
3 x Push Ups
4 x Toes to Bar
5 x Box Jumps

400m Run (200m each)
60 x Double Unders (30 each)
30 x *Squat Cleans (15 each) L1 Power Clean + Front Squat
(L1 30/20kg, L2 40/30kg, L3 50/40kg)

1 Person working at a time. 25 Minute Cut off.