Saturday, 22 September 2018

8am 
5 rounds, every 3 mins 
50 DU 
10 DB hang clean and jerks 
10 TTB 
9am 
Team WOD 
7min syncro burpees 
rest 5 mins 
Partner clean ladder 
40 cleans 
40 cleans 
40 cleans 
10am 
OHS 
5 X 3  
Snatch high pull + power snatch + snatch 
8 x 1
Snatch Deadlift 
5 x 5 

Friday, 21 September 2018

Partner Nate 
30 min AMRAP 
2 muscle ups 
4 HSPU 
8 KB swings 

Thursday, 20 September 2018

Skill - Muscle ups 
Last week 
Spotted Ring muscle ups

- last week of this approach 
20 min EMOM 
Min 1 - 5 sec SA hang 
Min 2 - KB golfers deadlift 
Min 3 - L-sit hold 
Min 4 - Alt DB snatch 

Wednesday, 19 September 2018

10 min EMOM
3 power snatch 
same weight as last weeks 5 x 2 
4 min AMRAP 
10 OHS 
10 CTB 
rest 4 mins 
4 min AMRAP 
12 OHS 
12 CTB 
4 min AMRAP 
14 OHS 
14 CTB 

Tuesday, 18 September 2018

Strength 
Front Squat 
Build to a heavy single
Oly - Power clean 
5 x 2 
for time 
1000m row