Thursday 27th February

A) Strength

20 mins to establish a 1rm Strict press

WOD - 10-9-8-7-6-5-4-3-2-1

Hang snatch 60/40

Back squat 60/40

Burpee

Wednesday 26th February

WOD - 50-40-30-20-10

Box Jump Overs 24/20

Jumping Lunges - alternating

Push ups

Finisher 

5x1 minute plank holds

Friday 28th February

A) Back Squat

5-5-5-3-3-3-1-1-1

WOD - 15 Min AMRAP 

50 Double Unders

25 Deadlift 70/50

25 T2B

25 Pull Up

25 Power Clean 70/50

Tuesday 25th February

A) Close Grip Bench Press

3-3-3-3-3-3 @ progressive load

WOD - For time

30 muscle ups/ 45 c2b pull up

21 clean and jerk 60/40

1 mile run

Monday 24th February

A) 20 mins to establish a 1RM

- Front Squat

WOD 5RFT

30 Double Unders

15 Wall Ball 9/6

7 Front Squat 80/50

Friday 21st February

A) Split Jerk

7 x 1 @ progressive load

WOD - 16 min AMRAP 

4 wall walks

8 pull ups 

12 KB Snatch 24/16

Thursday 20th January

A) Push Press

5-5-5-3-3-3-1-1-1

WOD - Chipper!

Buy in: 100 double Unders

90 jumping lunge

80 HR Push Ups

70 KBS 24/16

60 Med ball cleans 9/6

50 PTOH 20/15

Cash out: 100 double unders