LIFT: Clean & Jerk – 7 x 1 WOD: 30-20-10 push ups alternating DB snatch @ 45/30
WOD
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LIFT: Front Squat – 5 x 2 @ 80% 1RM WOD: 21-15-9 DB Squat Clean to Thruster @ 45/30 Burpees
SKILL: T2B – Tabata drill with progressions WOD: 3 Rounds 5 min AMRAP 10 Clean & Jerk @ 95/65 10 Box Jump @ 24/20 -2... Read More
LIFT: Press – 5 x 3 WOD: 4 min Partner AMRAP Partner A – OH DB Hold while Partner B completes a suicide run Rest... Read More
LIFT: Deadlift – 5 x 5 WOD: AMRAP in 12 2 wall walks 10 Goblet squats @ 24/16 kg 20 Double under’s
SKILL: 5×15 Hollow Rock 5×5 Supine Rows WOD: AMRAP in 15 10 KB Swings @ 32/24 kg 10 push ups 10 V ups
LIFT: Bench – 3 x 5 @ 85% of 5RM WOD: 5 Rounds 1 Power clean @ 95/65 2 Beggars 1 Suicide sprint
LIFT: Back Squat – 3 x 5 @ 85% of 5RM WOD: 60 wall ball @ 20/14 50 squat thrusts 40 T2B 50 goblet squats... Read More