0-15min Build to a heavy 3 TNG Squat clean   Rest 5min   20-27min: 7min AMRAP 20 alt db snatch 22.5/15kg, 10 WB 9/6kg,   27-30min: rest 3mins   30-37min= 7min AMRAP 200m run with WB, 20 db OH lunge (10per arm)

Running clock 0-7min   7min AMRAP 2-4-6-8-10-12….. Deadlift 90/65kg, T2B.   Rest 5min   12-19min   7min Amrap 4 Deadlifts 6 BF Burpees (hit hard for max rest)   Rest 5mins   24-40min   Build to a heavy single Deadlift

Strength: Squat snatch 20 mins to build to TNG 5 reps…   WOD:  10 rounds for time 30 Double unders, 15 Wall balls (9/6) 3 Squat snatch 60/40kg

Interval Day: Warm up Movements With running clock…   0-10min 5x min on/min off Max front squats at WOD weight   rest 3 mins,   13 – 23 min 15*12*9*6*3 Power clean (70/45kg) *10 Push ups   Rest 3min   26 – 32 min partner up and max cal bike/row P1) bike/row P2) burpees change […]

Dawn Raiders: Wednesday hero wod.   9:15am class, onwards; Interval Day: Every 3 mins for 5 rounds 1) row 25/20 cal + 12/10 box jump overs. 2) Every 3 mins bike 20/17cal +15 KB swings 28/20kg. 3) SKI 15/12 cal + 30 double unders

Cardio: 3x 1 km run, rest 3 mins.   WOD: for time 25 Pwr snatch 40/25kg 5 T2B 20 Pwr Snatch 10 T2B 15 Pwr snatch 15 T2B 10 Pwr snatch 20 T2B 5 Pwr snatch 25 T2B

Skill: 15min 3rm OH squat   WOD: For time Nasty Nancy 5 rounds For time 400m plate run 10/5kg, 15 OH squats 40/25kg, 1 rope climb