Oly - 5 min EMOM
4 x Snatch

5 min EMOM
4 x cleans

WOD - Lynne

5 rounds
ME body weight bench
ME body weight pull ups

rest as much as needed

Gymnastic - 10 min EMOM
5-10 DHSPU

Endurance -

Run or Row - 90 sec on 30 sec off

Last week of strength focus on gymnastics, I will be changing this section to met cons in the build up to qualifiers

Strength - Front Squat
12 x 2 @75%

Gymnastic - 10 min EMOM
5 - 10 pull ups

WODs - 8 min AMRAP
15 thrusters
30 Double unders

rest 8 mins

8 min AMRAP
15 thrusters
30 double unders

Strength - Deadlift
12 x 2

Gymnastic - Muscle up Progressions
30 from knee
30 Jumping
10 strict

WOD - for time
1000m Row
100 STOH
10 Muscle ups or 30 pull ups/30 dips

Extras - 3 min plank hold

After yesterdays squat WOD heres some power Drills, make sure you spend some working on mobility

Oly - Clean complex

Hang power Clean
Power clean
Split jerk

10 min EMOM

1 x complex

Endurance

Run or Row - Repeats (200m work rest 1:1, 100m work rest 1:1) till form or time drops off

Happy birthday GI Joe

Strength - Push Press
12 x 2 @ 75%

Gymnastic - 10 min EMOM
5 -10 pistols

WOD - For time

50 Back squats
40 V- ups
30 STOH
40 Front Squats
30 V-ups
20 STOH
30 Lunges
20 V - ups
10 STOH

Oly - 10 min EMOM
3 x Power clean
then
10 min EMOM
3 x snatch

WOD - 50 burpee box jumps
50 pull ups

Gymnastic - 10 min EMOM
5-10 DHSPU

Endurance -

Run or Row - 1200m work, rest 3 mins

Skills - KB OH squats
build to a heavy set of 5 as a warm up, found these to be very hard last week

Strength - Front Squats
12 x 2 @75%

Gymnastics - 10 min EMOM
5 - 10 Ring dips

WOD - 5 rounds
500m Run
15 OH squats