Sunday
15 mins to build to a max 3 pos snatch
hip,knee, floor.
AMRAP 15
15 power snatch at 40/25
30 double unders
Monday
HSPU skill/Strength practice
Every 2 mins for 10 rounds
10-12 Thrusters 45/30
6-8 Burpees over the bar
Tuesday
Muscle up skill practice.
For time
Amrap 20
50 cal row
40 wall balls 15/9
30 kettle bell swings 32/24kg
20 box jumps 30/24
10 muscle ups (10 chest to bar/dips)
Wednesday
Back Squat 8-8-8-8
add from last week. Not an 8 rep max. 3 weeks at 8 reps
ALT EMOM 12
- 5-7 power cleans 80/45kg
2. 7-9 HSPU (if 9 is too easy use deficit)
Thursday
5 rounds for max reps
1 min deadlifts 80/60
rest 30
1 min push ups
rest 30
1 min strict knees to elbow
rest 30.
Friday
Team WOD 9am at Westbay in the pool!!!! (followed by Jam and Toast)