Friday

Partner WOD:

AMRAP 25:

4 x Toes to bar
4 x Box Jump Overs (20")
4 x KB Swings (16/12, 24/16, 32/24kg)
4 x Burpees
4 x Front Squats (30/20, 40/30, 50/40)

Partner A completes 1 x full round, then Partner B completes 1 x full round. Add 2 x reps to each exercise after each round. E.g: Both team members complete a round with 4 of each movement, then a round each with 6 of each movement, then 8 etc. for total reps.

Thursday

CrossFit Total

Combine total weight for:

1RM Back Squat

1RM Dead Lift

1RM Strict Press

Wednesday

Skills session: Pull Ups and Handstands.

20 Minutes of Quality:

2 x 5 Pullups (L3 Chest to Bar)

2 x 5 HSPU (L3 1st set strict, 2nd set Kipping)

rest as needed.

Tuesday

"The Snatch"

3 position Snatch Progressions.

10 rounds for quality:

3 x Squat snatch or Power snatch + Overhead Squat (increase weight each round)

Monday

"The Clean"

Skills session: Squat Clean Progressions

a) 10 Minutes:
Work to 1RM Squat Clean or Power Clean + Front Squat.

b) OTMEM 7:
4 x Squat Cleans @60% 1RM