Skill = 15mins Pull ups, Pistols build to a max 5 rep set of weighted pull ups and pistols (pistols 5 per leg) WOD= For time 100 thrusters 50/35kg every minute drop bar and do 5 pull ups

Strength= 12 mins build up to a TnG 5 rep cluster. WOD= For time 15/12/9 Power Clean 70/45kg pull up 12/9/6 Squat clean c2b 9/6/3 Cluster bar mu

Strength: 15mins Squat snatch technique and build to Wod weight   WOD: For time 5 rounds of Cindy 2 squat snatch (70/45kg) 4x Cindy, 4x squat snatch, 3x Cindy, 6x squat snatch, 2x Cindy, 8x squat snatch, 1x Cindy, 10x squat snatch   Cindy = 5 pull ups, 10 push ups, 15 air squats

Skill: 12 min Pull ups work EMOM 7: choose a number of pull ups & hit it each minute for 7 minutes WOD: 5 rounds for time 30 WB 9/6kg 400m run

Hero= 3 Ladies… Diane 21/15/9 Deadlifts 100/75kg HSPU rest 3 mins (change weight) Elizabeth 21/15/9 pwr clean 60/40 rig dips rest 3 mins Isabel 30 snatch 60/40kg

Interval day= Warm up then in 3s hit this EMOM x45min as hard as possible it will work out at 1min on 2 mins off…. 12/9 cal bike ME deadball over shoulder (heavy) score is Dball OS reps. Group up with people using same dead ball

Strength= 1x Hang snatch 1x Snatch 1x OH squat TNG work up to a max set in 15mins.. WOD= 12 min AMRAP 7 pwr snatch 50/30 14 OH lunges Every drop of bar= 5 burpee penalty and restart count ie you drop after 4 snatches you do 5 burpees and start at 0 on snatches […]