Category: Wods

Strength.

5 sets of 3 snatch grip push press (behind neck) + 1 overhead squat.

Conditioning.

10min to complete 100 power snatches 45/30kg.

On min 1 complete 1 bar jump burpee

On min 2 complete 2 bar jump burpee

etc.

Skill. Cleans

12min work up to heavy double of

Clean deadlift + low hang clean (plates an inch off the floor)

(1rep is clean deadlift + low hang clean)

Conditioning.

4 rounds for time

5 cleans 70/50kg

15 kettlebell swings 24/16kg

30 double unders

Strength. Week 2 squat cycle.

Front squat 6 x 2 @ 85%

Conditioning.

15-12-9-6-3 of

Thrusters 50/35kg

Toes to bar

Skill.

Novice. Kipping pull up.

Advanced. Chest to bar or bar muscle up.

Strength.

Pendlay row.

5,5,5,5

Conditioning.

5 rounds for time.

10 push press 42.5/30kg

5 bar muscle up (10 chest to bar)

25 double unders (75 singles)

Skill. Clean&Jerk complex

5 sets of clean deadlift + hang clean + push press + push jerk

Conditioning.

5-10-15-20-25-30 wall ball 9/6kg 10’/9′

between each set do 5 hang power clean 75/50kg

10min time cap.

Strength. Week 1 of 5 week front squat cycle.

Front squat 5 x 3 @ 75%

Conditioning.

8min amrap

8 thrusters 40/30kg

8 burpee box jump 24/20

Finisher.

3 x 60sec weighted plank

Strength.

15min work up to heavy 3 rep snatch deadlift.

Conditioning.

Buy in 50m bear crawl.

Then. 5 rounds of

20 kettlebell swing 24/16kg

40 double unders

Buy out 50m bear crawl

Strength.

1RM Push press.

Conditioning.

10min amrap

5 handstand push up

10 chest to bar

20 lunges

Skill/Strength.

7 x 2 hang snatch pull (focus on sweeping bar to the hip)

Conditioning.

in 10min complete as many unbroken sets of

15 wall ball 9/6kg 10’/9′

perform 5 burpees after each unbroken set