Strength: Partner 12 min EMOM 1 min on 1 min off Max Unbroken Hang Cleans 75/50 Rest 5 min 15 min EMOM Alternate between: 12/10 Cal AB 12 Hang Clean 50/35 12 Burpees

10 mins to Build to Heavy Power Clean and Jerk. WOD: 20 min AMRAP 1 Clean and Jerk 90/60 2 Burpees 3 Strict Pull Ups 4 Deadlifts 5 HSPU 12 Minute Mystery EMOM…..

Farmers Carry Teams Relay 32/24 WOD: 5 Rounds For Time 21 KB Swings 24/16 15 KB OH Squats 9 Toes to Bars 1 min rest

12 min EMOM Odds: 6 Thrusters 60/40 Evens: 10 Over Bar Burpees Rest 4 minutes For Time 10-15-20-25 Front Squat 60/40 STOH

25 mins Squat Snatch Technique: Build up to comfortable 3 (Reset after each rep) reps then complete 6 X 2 @ Weight (Reset after each rep). WOD: 4 Rounds for time 30 Cal Row (RX+ = 30 Cal AB) 15 Hang Cleans 45/30 30 Wall Balls 9/6 15 Hang Snatch

Pairs WOD 30 min AMRAP 20 Double Unders 15 Push Ups 10 C2B (Pull Ups if you cannot go unbroken) 50m Sprint Partner A does complete round then swaps with Partner B. Aim is to go UNBROKEN, as hard as you can. Scale so that you can get through each round AFAP. Then: 15 min […]

Work through and warm-up all movements then: WOD: 8 min AMRAP 8 HSPU 16 Pull Ups 3 min rest 8 min AMRAP 12 Dumbbell Shoulder to Overhead 22.5/15 12 C2B 3 min rest 8 min AMRAP 16 Push Ups 8 Bar Muscle Ups

25 Minutes to Build up to 3RM Power Snatch (Touch and Go). WOD: 17 Rounds of: 30 sec of Power Snatch-Max reps 60/40 30 sec of Front Squats-Max reps 60/40 Score = Total reps (Both movements combined/running count)

Pairs Interval Sprints = MAX EFFORT 50m, 100m, 200m, 400m, 800m. Partner A runs first then tags partner B. WOD: 20 min AMRAP 8 Hook Grip Dead Lift 100/65 12 Over the Bar Burpees 16 Wall Balls