Monday 9th November

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WOD (workout of the day – meaning all elements of the class)

OLYMPIC LIFTING

3 POS SNATCH – heavy single/technique

CONDITIONING

EMOM 15

  1. BOX JUMPS – 8-10
  2. PUSH UP 10-15
  3. WALL BALL 12-15

Monday 2nd November

skill practice

handstand, hamdstand push up

 

workout

 

with a 12 min running clock

1 min squat cleans

1 min stoh

2 mins squat cleans

2 mins stoh

3 min squat clean

3 min stoh

 

for max reps

Thursday 29th October

Strict press 5-5-3-3-1-1-1

Rep ranges of 5-3 are our loaded practice reps not rep maxes.

We are marking sure we have good position and can maximise power from the shoulder to overhead.

the maximum we can lift for a single rep -1 rep max is what we are after today.

 

5000m row for time