Tuesday 13th May

A) Push Jerk

5 x 3 @ progressive load

WOD -

50 KBS 24/16

40 wall balls 9/6

30 K2E

20 OH Lunge 20/15

*400m run before and after every movement 

Thursday 8th May

A) EMOM 15 mins

3 x thrusters @ 60/40

WOD - 

15-12-9-6-3

Hang power snatch 60/40

30-24-18-12-6

T2B

Wednesday 7th May

A) Skill - OHS

5 x 2 @ progressive/perfect form

WOD 12 min AMRAP 

10 OHS 60/35

10 HR press up

10 push press 50/35

Tuesday 6th May

A) Strict Press

4 x 4 @ progressive load

WOD 15 min AMRAP

10 c2b pull up

20 c+j 60/40

30 t2b

40 burpees

Saturday 3rd May

A) Deadlift

2 x EMOM 12 mins @ 75-80%

WOD - for time partners

30 power snatch 50/35

5 wall walks

25 power snatch 60/40

10 wall waks

20 power snatch 70/45

15 wall walks

Friday 2nd May

A) Skill

7x2 snatch balance @ moderate load

WOD - 7 RFT

2 deadlift 160/120

10 HSPU

2 muscle ups

10 box jump 24/20

Thursday 1st May

WOD - 8 2 min on/2 min off intervals

A) 10 push press 50/35

    10 Burpee

B) 10 KBS 24/16

    10 Goblet Squat