Monday 15th

Weightlifting A.Build to heavy hang power snatch B. Snatch pull 3×3 @ A. 20 minutes     WOD 21-15-9 Burpee over bar Snatch 60/45 15 cut off...

Saturday 13th

Team WOD AMRAP with partner 5 rounds of Minute 1- wall balls Minute 2- toes to bar Minute 3-box jumps Minute 4-push press Minute 5-double unders Minute 6- rest Accumulating amrap in 30 seconds then switch with partner...

Thursday 11th

WOD 5 rounds, every 3 minutes complete: 400m Run 12 TTB or scale to achievable number, allowing for about 1 minute rest     Core 4 rounds for quality unbroken sets of planking 30-90 seconds plank 30-90 seconds side plank each...

Wednesday 10th

Strength A.bench 10-8-6-4-2 B1. Front squat 10-10-10 B2. Ring row 10-10-10     WOD For time grace 30 clean and jerks 60/45 7 cut off...