SQUAT SNATCH

4@60%

4@65%

3@70%

3@75%

3@75%

WOD

"Fran"

21/15/9 of:

Thrusters - 42.5/30kg

Pull ups

WENDLER

Back Squat

WENDLER

Shoulder Press

WOD

A.M.R.A.P in 15 minutes of:

20 Box Jump Overs - 24/20"

1 round of "Nate"

20 Box Jump Overs

2 rounds of "Nate"

20 Box Jump Overs

3 rounds of "Nate"

etc...

*"Nate" = 2 Muscle ups, 4 Handstand Push ups, 8 Kettle Bell Swings - 32/24kg

WENDLER

Deadlifts

WOD

3 rounds for time of:

8 Power Cleans - 80/55kg

20 Wall Ball Shots - 20/14lb

100m Run

Handstand Walk technique

15 minutes

WOD

E.M.O.M for 18 minutes

Min 1: 15/12 Toes to Bar

Min 2: 15/12 Calories

Min 3: Rest

WOD

2 Squat Snatches every 90 seconds for as long as possible.

*Start at around 40-50% of your 1RM and increase the weight each set.

*When you can no longer hit 2 reps in the 90 second window use the next 5-10 minutes finding todays 1RM

WENDLER

Shoulder Press

WENDLER

Back Squats

WOD

20 rounds for time of:

1 Muslce up

3 Burpees

5 Wall Ball Shots - 20/14lb

WENDLER

Bench Press

WOD

1km Run

-Straight in to-

30 Deadlifts - 100/70kg

30 Handstand Push ups

20 Deadlifts - 100/70kg

20 Handstand Push ups

10 Deadlifts - 100/70kg

10 Handstand Push ups

GYMNASTIC CONDITIONING

Weighted Pull ups - 2/2/2/1/1/1

WOD

A.M.R.A.P in 9 minutes of:

9 Overhead Squats - 40/30kg

9 Toes to Bar

9 Push ups

-Straight into-

6 minutes to build to your 1RM Hang Squat Clean

WENDLER

Deadlifts

WOD

E.M.O.M for 16 minutes

Minute 1: 15/12 Calorie Row

Minute 2: 200m Run

Minute 3: 12/9 Calorie Bike

Minute 4: 15 Sit ups

WENDLER

Deadlifts

WOD

3 rounds for time of:

8/5/3 Muscle ups

30/20/10 Box Jump Overs - 24/20"

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