Met-con - 21 - 15 - 9
Power Snatch 42/30kg
lateral burpees over bar

Skill - 10 min Focus on
Pistols, weighted pistols, oh pistols etc challenge yourself

Strength - Pull ups
5 x 1 weighted

Mobility focus is really important today

OLY - Clean and Jerk


Clean focus - Pull from floor
Front rack
Catch position - Power and Squat

Jerk focus - Dip
drive
to split or squat
OH position

both - midline focus

Met-con - 12 min AMRAP
150 Wall balls
90 Double unders
30 Muscle ups

Strength - Push press
5 x 3 across

Met-coon - 15 min AMRAP
200m Run
1 length bear crawl
1 length walking lunge

Skill - 6 x 70 % muscle up
or progressions

Whos gonna be that guy 

Met - con - 7 min AMRAP
Burpees

Oly - 5 min AMRAP
Clean and jerk

Strength - Back Squat
5 x 5 across

As you do

Met-con - Tabata

Row Cal
Pull ups
Sit ups
Push ups

Skill - Hand stand Hold/Walk
with progressions

Strength - Deadlift
5 x 3

Lots of Snatching, Barbell prep work,

Met-con - 10 min AMRAP
30 Snatch @35/20
30 Snatch @60/35
30 Snatch @75/45
AMRAP Snatch @95/54

Met-con - 4 rounds
500m run
50 Squats

Strength  - Back Squat
2 x 10

Met-con - open wod
15 min AMRAP
9 Deadlift 70/45
12 push ups
15 box jumps

Skill - Kipping Pull ups
3 x 20

Met-con - Annie
50 - 40 - 30 - 20 - 10
Double unders
Sit ups

Oly - Hang clean + Push jerk
5 x 1

Strength - Front Squat
5 x 5

Team WOD Saturday - 30 min AMRAP

1 round each, then change over

5 HSPU
10 Power snatch 50/37.5
15 burpee
20 wall ball 20/14

Oly - Heavy Doubles (TnG)

20 mins Snatch

then

20 mins Clean and jerk

Met-con - for time
50 cal Row
40 burpees
30 Kb swings 32/24
20 Pull ups

Skill - 20 - 15 - 10 - 5
K2E

Strength - weighted pull ups
5 x 5

Oly - Power Snatch

Focus areas - OH position
depth of catch
1st, 2nd and 3rd pulls

Mobility - spend 15 mins on a muscle group

Met-con - 20 min AMRAP
5 Power cleans @65/45
10 T2B
15 Wall Ball

Strength - Push Press
5 x 1 heavy

Met-con - Ghost
6 rounds, 1 min stations

Row Cal
Burpee
Double unders
rest

Skill - Muscle ups
6 x 3-5 reps

This sums some of you up

Met-con - 7 min Ladder
3 thrusters 45/30
3 CTB
increase 3 reps each round

Oly - 10 min EMOM
1 x Power clean @75-85%

Strength - Back Squat
5 x 3 across heavy

- Team WOD

In Partners

6 rounds
500m run
30 C&J
30 pull ups

Oly -

Snatch - build to 85%

Clean and Jerks - build to 85%

Met-con - Happy Birthday Ness

12 min AMRAP
10 TTB
1 Snatch @75-85%
59 Double unders

Skill - HSPU
3 x 15 unbroken

Strength - Deadlift
5 x 1

Oly - Jerk

10 x 1 heavy

Conditioning

Row - 2000m for time

Lets keep pushing for all out see how hard you can push

Met-con - 10 min AMRAP
60 bar facing burpees
30 OH Squats 55/40

Strength - Front Squats
3 x 5 across

Go all out don't hold back time to find out what youve got

Met - con - Fight gone bad
3 rounds 1 min stations

Wall ball
SDHP 35/25
Box Jump
Push Press 35/25
Row cal
rest

Skill - Pull ups
3 x 15 unbroken

Just a reminder of why I program the way I do 

Welcome back everyone, I hope you are all rested up and ready to go as the next few months will be really gassy getting ready for the open.
I wanna give you all the best chance of doing well in the open, so what better way to get ready then to hit them every week to get used to the programming.
Over the next 2 months we will be revisiting all of the open WODs during the Metcon section of the programming.

During the oly section we will be using a lot of EMOMs at % of 1RM, so please have a diary to log your totals and bring to classes so we can get the most out of your sessions.

In the strength sections you will also need to ensure you log what you lift so you can increase as the weeks go on, this requires you to log your weights.    

As CFBelite athletes you will be required to be on point with 1RMs and do the extras when posted, this is the time to shine and put in the work 

Metcon - 10 min AMRAP
30 Double unders
15 Power Snatch 35/25

Oly - 10 min EMOM
1 x Power Snatch + Snatch balance

Strength - Back Squat
5 x 1 across