STRENGTH

Back Squats

5@73%

1@77%

5@73%

1@80%

5@73%

1@83%

WOD

60 Double Unders

10 Toes to Bar

30 Deadlifts - 60/40kg

10 Toes to Bar

30 Front Squats - 50/35kg

10 Toes to Bar

30 Kettle Bell Swings - 24/16kg

10 Toes to Bar

30 Kettle Bell Overhead Lunge Steps - 24/16kg

10 Toes to Bar

60 Double Unders

For time

STRENGTH

Bench Press

5@73%

1@77%

5@73%

1@80%

5@73%

1@83%

WOD

5 rounds for time of:

200m weighted Run - 9/6kg medicine ball

20 Box Jump Overs - 24/20"

40 Russian Twists - 10/5kg

*Wear a weighted vest if you have one.

STRENGTH

Deadlift

5@73%

1@77%

5@73%

1@80%

5@73%

1@83%

OLY

E.M.O.M - 6 minutes

1 Snatch Balance/1 Overhead Squat

*For tech/speed and efficiency, not strength. Find a moderate weight and hold across all sets.

Then, straight into:

8 minutes to Build to a heavy Squat Snatch

WOD

30 Squat Snatches - 40/30kg

For time.

STRENGTH

Bench Press

WOD

Row 2/1.5km

3 Rope Climbs

75 Double Unders

3 Rope Climbs

2km Run

3 Rope Climbs

75 Double Unders

3 Rope Climbs

For time.

PRACTICE

15 minutes TECH on strongman implements

WOD

"Teams of 3"

2 rounds of:

200m Yoke Carry - 130/90kg

30 Handstand Push ups

200m Farmers Carry - 55/40kg

60 Push ups

45 Deadball Cleans - 55/35kg

30 Handstand Push ups

60 Fat Bar Deadlifts - 90/60kg

60 Push ups.

STRENGTH

Deadlifts

5@70%

1@75%

5@70%

1@77%

5@70%

1@80%

WOD

"Helen"

3 rounds for time of:

400m Run

21 Kettle Bell Swings - 24/16kg

12 Pull ups

STRENGTH
Back Squats
5@70%
1@75%
5@70%
1@77%
5@70%
1@80%

WOD
A.M.R.A.P - 4 mins
Run 400m
9 Front Squats - 50/35kg
9 Burpees

4 min rest

A.M.R.A.P 4 mins
Run 400m
6 Front Squats - 60/40kg
9 Burpees

4 minute rest

A.M.R.A.P - 4 mins
Run 400m
3 Front Squats - 70/45kg
9 Burpees

PRACTICE

15 minutes working on MUSCLE UP transition and kipping drills.

WOD

0:00 - 8:00min

A.M.R.A.P in 8 minutes of:

2 Muscle ups

10 Box Jump Overs - 24/20"

10:00-17:00min

Build to a heavy:

Turkish get up

OLY

E.M.O.M - 12 minutes (3 rounds)

Min 1: Squat Snatch @70%

Min 2: Squat Snatch @75%

Min 3: Squat Snatch @80-86%

Min 4: Rest

WOD

50 Dumbbell Snatches - 22.5/15kg

50 Overhead Squats - 50/35kg

For time.

PRACTICE/STRENGTH

Every 90 seconds for 10 rounds (5 sets of each) alternate between:

3 Front Squats

1 Split Jerk 

*change weights between the 2 movements as needed.

WOD

15/12/9/6/3 of:

Toes to Bar

Burpees Over the Bar

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