Sunday
0-10
1000m row
50 thrusters 20kg
30 pull ups/Ring rows
10-20
establish a 3 rep max OHS
Monday
HSPU Skill practice.
30-25-20-15-10-5 Wall balls
400m run between each round
Tuesday
Sports day Team Wod 9am and 4pm
Wednesday
Build to 1 rm push press
BB cycling – 80% above 1 max effort set Push Press no pause in bottom.
EMOM 12
- 8-10 Power Clean (touch n go) 60/35
- 7-9 HSPU
Thursday
Back Squat 8-8-8-8
Add 2-5kg from last week.
5 rounds for time
5 deadlifts 140/90
50 double unders