Thursday 20th

strength Snatch everyEvery 2 minutes, for 6 minutes (3 sets):3 pull to hip + 3 high hang power + 3 pause ohs Followed by…Every 2 minutes, for 6 minutes (3 sets):3 pos squat snatchFollowed by…Every 2 minutes, for 6 minutes (3 sets):3 hover snatch 2 minute rest 6 Push...

Wednesday 19th

BarEmom x 6Choose a drillNegative muscle up or pull upBanded muscle upKip drill Rest 2 Emom x 6 Muscle up choose rep range can holdOr pull up variation B.20 Amrap 20 c2b20 hspu 20 t2b 20...

Tuesday 18th

strength C and j every 2 x 7 build1 hang squat clean + 3 jerks Rest 2 every 3 x 5 build, Overhead squat 6 WOD 10 to 1 DeadliftFront squat 50/35.  7 cut...

Monday 17th

For time. 100 double unders80 wall balls60 alt snatch40 burpee over box20 overhead lunges each leg 25/15 1km row