WOD

SKILL: Atlas Stone Cleans WOD: AMRAP in 15 2 Stone to Shoulder @ 145/95 50 Double Under’s (sub. 30 sec Assault Bike)

Deadlift – 2 x 5 @ 50%, 2 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75% WOD: 10 Rounds...

Snatch – 7 x 1 @ 85% WOD: 100 Weighted Step ups @ dual 35/25 -EMOM 5 squat jumps-

Rope Climbs WOD: 2 Rounds – 30 sec work / 30 sec rest Thrusters @ 95/65 Bike Burpees Row Power Cleans @ 95/65 Bike Burpees...

OH Squat – 4 x 2 WOD: 6 Rounds 10 Calorie Assault Bike 12 Press @ 65/45 10 Calorie Row 12 Ring dips

Clean & Jerk – 7 x 1 @ 85% WOD: 5 Rounds 3 Clean pull @ above weight 6 pull ups 9 box jumps @...

SKILL: Favourite 4 PARTNER WOD: P1 Dual OH KB Hold / P2 50 air squats switch P1 wall sit / P2 40 walking OH Lunges...

LIFT: 1 1/4 Front Squats – 5 x 2 @ 85% WOD: 10 Rounds 15 sec Max Cal Assault Bike 45 sec Rest

Front Squat – 5 x 5 3 Rounds 30 Alt. DB Snatch @ 50/35 20 Burpee Box Jump @ 24/20

Clean & Jerk Prep work 3 Rounds 21 Wall Ball @ 20/14 15 C2B Pull ups 9 Clean & jerk @ 135/95