Thursday

For Max Reps:

60 seconds x Wall Balls

60 seconds x Box Jumps

60 seconds x Hang Power Snatch (35/25)

60 seconds x Med Ball Slams

4 Rounds for Total Reps.

Wednesday

AMRAP 20:

10 x Dead lifts @50% 1RM

10 x KB Swings (L1 & L2 20/16, L3 24/20)

10 x Push Ups (L3 Ring Push Ups)

200m

Tuesday

For Time:

21/15/9

Squat Cleans (L1 & L2 40/30 & L3 50/40)

Pull ups

Straight into:

9/15/21

Sumo Dead Lift High Pulls

Toes to Bar

Monday

10 minutes: 1RM Power Snatch

AMRAP 10:

400m run then straight into:

30 x Power Snatch @ 50% 1rm

20 x Burpees

30 x Power Snatch @ 60% 1rm

20 x Burpees

30 x Power Snatch @ 70% 1rm

20 x Burpees

AMRAP x Power Snatch @ 80% 1rm

Friday

Partner WOD:

AMRAP 25:

Partner A)

1 x Ring or Bar Muscle Up (2 x Strict Pullups/ 2 x Ring Dips)
2 x Wall Walks
3 x Hang Cleans (L1 40/30, L2 50/40, L3 70/50)
4 x Burpee Box Jumps
5 x Deadlifts @ clean weight

Partner B)

50 x Double Unders (L3 x 75) or x 3 single unders

Partner A completes 1 x full round whilst Partner B completes Double Unders. Once both athletes complete allocated reps, they swap over.

Record total rounds and reps (excluding double unders)