THURSDAY

THURSDAY
(A) Snatch Complex - Every 90 seconds for 10 sets
10min to find a moderate load,THEN Perform
1 x Power Snatch + 1 x OHS + 1 x Snatch
NOTE: If your OHS is considerably weaker than your Power Snatch then perform 2 x OHS with a 3sec pause in bottom on one minute (use a dowel if needed), then 2 x Power Snatch on the alternate minute.

(B) 12min AMRAP
5 x Snatch Grip Deadlifts - 60/40/30kg
10 x Russian KB Swings - HEAVY
30 x Double Unders
NOTE: Today's scaling for anyone with less than 10 consecutive DUs is a 1/2 Gasser

WEDNESDAY

(A) Power Clean & Jerk - EMOTM x 10
Build up to 75% then perform 1 rep EMOTM x 10

(B) 15min AMRAP
Run 200m (Sprint, No Gaming for Pull-ups)
MAX Unbroken Pull-ups
Recover 30sec
MAX Unbroken Push-ups
NOTE: As soon as run is completed, jump straight on bar. As soon as perfect plank on push-ups is compromised your done! No resting, just honest reps. TIP: Think which grip will give you best opportunity for MAX Reps.

(C) Planks - front/side; 2 x near max hold

KELLY

(A) Kelly
5 Rounds
Run 400 meters
30 box jump, 24 inch box
30 Wall ball - 9/6kg

(B) Work a skill or Strength

NOTES: Have fun with this one Team, Spend plenty time prepping & plenty of time rolling out afterward.
Pick the Coaches brains on the WOD & how to roll out afterward. That's what we are there for.

Monday

(A) Hatch Squat - Week 11, Day 1
Front Squat
Back Squat

(B) For Time
50 x Air Squats
30 x TTB
20 x Pull-ups OR Dips
30 x TTB
50 x Air Squats

OPTIONAL EXTRA
Handstand Practice (Any component) Get upside down & have fun with it.

FRIDAY

(A) Hatch Squat Cycle Back & Front Squat, Week 10 - Day 2

(B) 3 Rounds
10 x Hang Squat Cleans - 50/35/25kg
50 x Double Unders

(C) *Twice a week session Athletes, spend 10min on a skill before rolling out/mobilising.
**If you have been in for most of the week then roll out/mobilise only..