Strength - Push Press 

 5 x 5 (+2.5kg) 

Extras - 3 rounds 

10-15 Box jumps (rebound)

 WOD - WOD - 1km row

20 DHSPU 

15 burpees to plate

20  plate OH lunges

15 burpees to plate

20 plate gtoh

15 burpees to plate

20 OH sit-ups

15 burpees to plate

500 run

Strength - Power Snatch 

5 x 2 

then 

cleans 

5 x 2

Oly - Snatch balance 

Work to a heavy arm

then 

10 min emom 2x squat snatch

Endurance 

Run or Row - 4min work, 4 min rest, 4 min work, 3 min rest, 4 min work, 2 min rest, 4 min work, 1 min rest, 4 min work  

Strength - Front Squats 

5 x 5 +2.5kg from last week 

gymnastic - 10 Rounds  

5 - 10 Pistols each leg 

1 min rest 

3 rounds 

3-5 Muscle ups Strict 

1 min rest 

WOD - 5 rounds 

5 push jerk

10 front squat

15 box jumps

Oly - 5 rounds 

5 x 2 Power cleans 

then 

5 x 3 Snatch

WOD - 2 rounds

2k run, 

60 push ups, 

30 pull ups, 

15 OH squats

Extras - 3 rounds 

5 - 10 HSPU 

Endurance - This is a must 

Run - 200m rest 30 sec 

Row - 250m rest 30 sec 

Strength - SDHP
5 x 5 - pick a weight

WOD - Simons bday wod 

35 Deadlifts  

35 HSPU

35 Front squats 

35 Pull ups 

35 Thrusters 

35 Burpees 

35 OH Squat
35 TTB

Extras - tabata
hollow Rocks

tekkers

5 x 1 power snatch (form focus)

then

5 x 1 cleans


OLY - Hang clean + split jerk

then

10 min EMOM

2 x hang cleans + 1 push jerk

Endurance

row or run - 30 sec on, 60 sec rest

Strength - Push Press
5 x 5

WOD - Jackie
1000m Row
50 thrusters
30 pull ups

Gymnastic - 10 min EMOM
odd HS walk
even 10 Pistols