Wednesday 22nd May
Strength
Split Jerk
2,2,2,2,2
Push Press – 80%
5,5,5
WOD
Power Clean Ladder
8min AMRAP
1 Power Clean 60/42.5
2 Front Squats
2 Power Clean
4 Front Squat
4 Power Clean
8 Front Squat
and so on for 8min
Tuesday 21st May
Skill/Strength
3 Pull Ups OTMEM – 10 min
WOD
3 Rounds
600m Run
20 Pull ups
20 Hollow rocks
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Monday 20th May
Strength
Clean High Pull into Hang Squat Clean
5 Working sets
Front Squat – 80%
5,5,5
WOD
3 Rounds
7 Hang Power Clean 70/50
12 HR Push Ups
Saturday 18th May
Back to strength next week guys. Enjoy the long endurance for the last time for a while
WOD A
2km Run
WOD B
8min Max Distance Row
WOD C
3min Max
Double Under
Pull Ups
Burpees
Friday 17th May
Strength
Pull Ups
5×5
WOD
15 Min AMRAP
30 Lunges
30 Situps
30 HR Push Ups
Skill
Kipping
Thursday 16th May
Skill
Power Snatch
3,3,3,3
Light to moderate weight, go for touch and go reps
5 Rounds
6 power snatch 50/35
10 Box Jumps
Finisher
Tabata Russian Twists
Wednesday 15th
WOD
3 rounds
400m run
15 Pull Ups
15 Burpee
5min Rest
10min AMRAP
12 V- Ups
9 OH Squats 45/30
7 HSPU
SKILL
Kipping HSPU
Tuesday 14th May
Barbell Skill
1 Clean Pull, 1 Hang Squat Clean (knee), 1 Hang Squat Clean (hip)
Go light but aim for speed under the bar
WOD
5 rounds
50 Double Under
25 KB Swing 24\16
12 Air Squats
Monday 13th May
This week we will have a rest form the heavy work to give ourselves a good recovery
WOD
20min on the clock
1000m row buy in
AMRAP in remaining time
20 hollow rocks
200m run
10 pistol squats
Skill
5×15 double under
5x Max handstand hold (use the wall if you need to)
Saturday 11th May
Barbell skill
8 Sets (light, hit your positions)
1 Clean pull, 1 hang squat clean, 1 Push jerk
Strength
Front Squats
Build to a heavy 2
WOD
In pairs
“Partner Grace”
60 Clean and Jerks 60/35
800m Run Buy Out
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