Thursday 6th November

A            

Hang Power Snatch
10min to find a 3RM

B            

OH Squat
3×8 at above weight – 90 sec rest

C            

3 rounds
400m Run
6 Deadlifts 120/90
20 Lateral bar jumps

Lifting/Wod

A

Squat Clean
6× @95%

B

Front Squat
6×1 @95%

C

3×5 OH Squats @80% of Snatch 1rm – 90sec rest
3×15 Ring Rows – 90 sec rest

Tuesday 4th Novemebr

A

EMOM – 10min
1 x hang clean + 3 x Push jerk 60/40 (if you hit all 10 last time go a little heavier)
each minute add extra Hang clean until time is up or you can no longer complete the set

B

Split jerk
spend 10 min working up to a moderate 3x split jerks (from a rack)
Work sub maximal here, you are not trying to hit a PR land deep and balanced

C

5 rounds
8 STOH 60/40
30 Double unders

 

LIFTING/WOD

A

4×3 Hang Snatch @80%of 1rm

B

5x 2 Hang Squat Clean + 2 Split jerk
Build to a Max

C

3×5 Snatch Deadlift – 90sec rest
3×10 Stiff leg medball slam

WOD 

5 rounds
8 STOH 60/40
30 Double unders

Thursday 30th October

A1

3x 10 weighted Push Ups – 30sec rest

A2

3×10 ring/box dips – 1min rest

A3

ME strict HSPU – 2min rest
(scale strict HSPU to 40sec hold or ME whichever is shorter)

The above are a superset, you do 1 set of A1, rest 30sec then one set of A2 rest 1min then one set of A3 rest 2min before repeating

B

5 Rounds
10 Pull Ups (upscale to 5MU, or 7C2B)
20 Walking Lunges

 

LIFTING/WOD

A

Squat Clean Cluster
4×2 @90%

B

Front Squat
6×2 @90%

C

3×5 Hang barbell shrugs + 1 Power Clean – 90sec rest
3×10 Ring Rows – 90 sec rest