Thursday, 18 April 2019

Bar muscle ups 
3 - Banded drill 
4 - Spotted transition 
5 - Volume 
20 min EMOM 
min 1 - Bike erg 
min 2 - Ring rows 
min 3 - HS Walk / shoulder taps 
min 4 - Bicep curls 
min 5 - L sit holds 

Wednesday, 17 April 2019

clean & jerk  
build to a heavy single 
Speed rowling 
10 x 100m sprint 
punishment 1 snatch per meter 

Tuesday, 16 April 2019

Push Press 
5 x 5 @80% 1rm
18 min EMOM 
min 1 - 15 DB bench 
min 2 - 15 Deadlifts 
min 3 - rest 

Monday, 15 April 2019

Back Squat 
5 x 5 @80% 1RM 
6 x E3MOM 
50 DU 
25 wall balls 
rest as needed 

Saturday, 13 April 2019

8 am
5 x E3MOM
20/15 cals row
15 Push press
rest as needed

9am
Partner WOD
15 min ladder
3, 3 SA DB OH squats
3 CTB
4, 5, 6, reps
rest 5 min
x 2

10 am

Snatch high pull + power snatch
6 x 2+2

Snatch + Hang snatch
5 x 1

Pendlay row
5 x 5