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  Skills 16 min E2MOM:   1. 5-7 kipping/butterfly pull ups/chest to bar 2. 1-3 rope climbs   Work on timing during skill work in the early rounds and then speed it up WOD 5 rounds each for time: 5 hang power cleans 100/70kg 3 burpee box jump overs 30/24” 1 rope climb Rest 2…

  Strength For Quality 5 min EMOM 2 pause power snatch Increase across   Rest 2 mins   10 min EMOM 2 power snatch (no tng) Increase across In the snatch today, be very deliberate in how you set up. 1. Feet in the correct position. 2. Hands in the correct position. 3. One cue…

  Strength 5 sets for load 3 Deadlift (no touch and go, no belts) Increase across sets   *Perform a new set every 3:00   Same as last week just build the %. Do not yank the bar as you initiate your deadlift, it is essential to take the slack out of your arms BEFORE…

  Strength For Load:   Back squat 5×5 Build across or hold.   Sets every 3:30.   Back squats should be at 75% given the rest period, athletes are encouraged to hold the same weight but can build if required. WOD 3 rounds for time: 400m run 30 wall balls 9/6kg   12 min time…

    OPEN GYM

    WOD ‘   Bodyweight chipper For time (start where you like): 100 calorie bike 100 ring rows (horizontal) 100 air squats 100 push ups 100 walking lunges   30 Min Cap   Rx+- Pistols   Active– partition as required   Lifestyle– 75 reps and scale the ring rows and push ups as required..…

    Heavy Day Pressing:   A. Every 2 mins 6 mins 3 strict press Every 2 mins 6 mins 2 push press Every 2 min 6 mins 1 split jerk   Rest 5 Mins   B. Every 3 mins for 15 mins 5-10 strict HSPU (big set either UB or two sets)   Active…

  Strength 2 x EMOM: A. 5 min EMOM 3 hang power snatch 2 min rest B. 10 min EMOM 1 power snatch Increase each round   Lifting should start light and fast and increase as you go on in the EMOMs, if a lift doesn’t feel smooth, repeat that weight again before increasing WOD…

  Gymnastics Ring dips 1st Set Max Effort   Sets 2, 3 and 4 @ 75% of max effort.   Perform a new set every 1:30   Active– Banded Dips Lifestyle- Box dips   If max effort (without a band) is below 5, use a band for percentage sets. WOD 25 min AMRAP 200m run…

  Strength 5 sets for load 3 Deadlift (no touch and go, no belts) Increase across sets   *Perform a new set every 3:00   Treat the deadlifts as a deadstop. This will likely decrease your normal 5×3 by 5-10% as you must reset tension on each lift. Trust the process and don’t use a…