Friday 19th

Strength Front Squat Tempo Cycle @ 133X, all working sets at same weight 3 x 12 1 set max reps with 80% no tempo   WOD 9 minute AMRAP 70/50 9 power cleans 9 shoulder to overhead 90 double...

Thursday 18th

WOD For time: 30 cal row 30 box jump over 30/24 30 T2B 30 box jump over 30/24 30 cal row     Core Finisher 4 rounds for quality: 10 Alternating leg lifts (in hollow body) 10 hollow body rocks 10 superman rocks 10 v ups...

Wednesday 17th

Strength Push Press 10-8-6-4-2 4 supersets of 10 reps Pull ups Dips     WOD For time 200m pinch plate carry 20/10...

Monday 15th

Strength clean and jerk Cycle Complex build to heavy 5 power cleans + 5 front squats + 5 push Jerks Clean and Jerk drill 80-90%. 5 perfect singles 30 minute cut off   WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 75/55...