WOD

Strength:

Bench Press @ 75% 1RM + 5kg

M – 3×6 (3min Rest)

F – 6×3 (90 sec Rest)

 

Conditioning: 4 sets

Against a 4 min running clock, for max Pull Ups…

400m Run

30 OH KB Swings (24/16)

Pull Ups x max reps

WOD

Olympic Lifting: Snatch

16 min E2MOM

High Hang + Hang 2″ Below Knee + Full

  • build weight over the course of the 8 sets

 

Conditioning:

3 Sets for Times of:

250m Row

20 Wall Balls (20/14)

20 Russian KB Swings (32/24)

  • 3 mins rest between sets

WOD

Strength:

Front Squat @ 75% 1RM + 10kg

M – 3×6 (3 min rest)

F – 6×3 (90 sec rest)

 

Conditioning:

4 sets of…

Against a 2 minute running clock, complete for reps:

200m Sprint

Squat Cleans x max reps (60/42.5)

  • 2 mins rest between sets

WOD

Strength: Power Cleans @ 70% 1RM + 10kg

Men – 3×6 (3mins rest between sets)

Women – 6×3 (90sec rest between sets)

 

Conditioning: For Time

30 Cal Row

30 Burpees

30 Wall Balls (20/14)

30 OH KB Swings (32/24)

30 DB Push Press (22.5./15)

30 Pull Ups

WOD

Skills Day:

15 mins of  Progressions to Pistol Squats

10 mins of Kipping for Pull Ups

 

Conditioning:

3RFT

400m Run

20 Pull ups

20 Pistols