Monday

Every 2 minutes for 14 Mins - Complex:

3 x Snatch Grip Dead Lift
2 x Snatch High Pull
1 x Power Snatch

Increase weight per round to maintain challenging but unbroken complex.

MOD 2 - Squat Snatch

3 RFT

15 x Hang Power Snatch (40/30kg)
9 x Burpee Pull Ups

MOD 1 - 30/20kg

Sunday

A) AMRAP 8: 

4 x Wall Walks

8 x Box Jumps

16 x Everest Climbers

32 x Double Unders

Rest 5 mins.

B) AMRAP 12:

2 x Hang Clean & Jerks (50/40kg)

200m Run

2 x Knees to Elbow

200m Run

Increase reps x 2 per round.

Saturday

A) AMRAP 10:

10 x Pull Ups
10 x Thrusters (40/30kg)
200m

MOD 1 - 10 x Jump C2B, 30/20kg
MOD 2 - 5 x Ring or bar muscle ups, 50/40kg

Rest 3 mins.

B) AMRAP 10:

10 x Push Ups
20 x KB Ground to Overhead (24/16kg)
30 x Air Squats

MOD 1 - 16/12kg
MOD 2 - 32/24kg, Alt. Pistol Squats

WOD Programmed by Coach Jose.

Friday

Partner WOD:

3 Rounds for max reps:

2 mins - T2B

3 mins - Burpees

2 mins - Double Unders

1 min - Rest

1 x person working at a time.

Thursday

15 Minutes - 5RM Deadlift

For Time:

15 - 12 - 9 - 12 - 15

Deadlifts (100/70kg)

Wall Balls

400m Buy in/ Cash Out

MOD 1 - 80/60kg

MOD 2 - 120/80kg