3-3-3-1-1-1

Max Effort Hang Power Clean

WOD

5 rounds with 50KG/30kg

6 Deadlifts

6 Bent Over Row

6 HPC

6 Thruster

6 Bar Push ups

Snatch Tekkers

WOD

3 Rounds

Run 400 m

15 Power Cleans

30 Sit Ups

60 Double unders

5-5-5-3-3-3

Split Jerk

WOD

10 Front Squat

10 Bar Burpees

9 Front Squat

9 Bar Burpees

8 Front Squat

8 Bar Burpees

…….. all the way to

1 Front Squat

1 Bar Burpees

FINISHER

3 x 10

Hollows to Supermans

Drop Snatch

5 x 8

WOD

1 Min AMRAP

Box Jump

Rest 1 Minute

2 Min AMRAP

10 OH Walking Lunge

5 Burpees

Rest 1 min

3 min AMRAP

5 Box Jumps

10 OH Lunges

5 Burpees

Max Effort Back Squat

5-5-5-3-3-3

(Don’t forget to record your lifts in the Strength Log)

WOD

12 Minute AMRAP

7 KB Swing

7 Push Press (behind the neck)

7 T2B

FINISHER

2 x 10 Pistols

Work on your Weakness or catch up on your Max Effort

WOD
15-12-9

Deadlift 100/60
burpees
Wall balls

Run 200m between Rounds

Max Effort

5-5-5-3-3-3

Hang Power Clean

WOD

2 Hurdle Jump overs

10 Press Ups

2 Hurdle Jump overs

9 Press Ups

2 Hurdle Jump overs

8 Press Ups

…….all the way down to 1 Press Up

FINISHER

3 x 10 Anterior Reach

Kettlebells Skill Session

Partner WOD

Farmers Walk 32/24
OH Lunge Walks 20/10
Burpees Bar touch
KB Thruster 16/12
Double Unders

Max Reps in 1 minute

2 Rounds

3-3-3-1-1-1

Press

WOD

20 Power Snatch

20 Pull ups

16 Power Snatch

16 Pull Ups

10 Power Snatch

10 Pull ups

FINISHER

Med Ball Back Ext

In 20 Minutes find your 1RM Power Clean

WOD

Work for 15 minutes

On the Odd – 12 Push Press

On the Even – 12 KB Swings