FRIDAY

(A) Snatch - EMOTM x 15min
Perform 1 lift EMOTM. Starting load should be around 65%. Increase load as desired & finish no heavier than 90%. Decrease load at any sign of technique suffering.

(B) 4 Rounds
Run 250m
15 Ring Dips
10 Cleans - 50/35/30kg

REST 90 seconds

THURSDAY

(A) Bench Press - 10-8-6-4-2
*Work on Handstands/Handstand Holds with perfect hollow.

(B) 20min AMRAP
800m run
THEN IN REMAINING TIME
12 x Alternating Dbell Snatches 45/35lb
12 x HR Push-ups
12 x Box Jumps 24/20

Hero WOD

"DT"
5 Rnds @ 70.3/47.6/38.5
12 Deads
9 Hang Power Cleans
6 Push Jerks
NOTE:One bar & one load for entire WOD. Spend time prepping & choose your load that's tough but doable

TUESDAY

(A) Front Squat/Back Squat: 3 x 7/13 @ 65% (of max FS)

NOTE: Complete 7 Front Squats @ 65% of recent 1RM Front Squat, rack the bar, reset and complete 13 Back Squats @ (same weight). Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok.

(B) 15min Clock of 10-8-6-4-2
Power Snatch - 50/35/25kg
Bar Facing Burpees
NOTE: Once completed & for the remaining 15min time allowance perform a light jog in the car park. Just needs to be a shuffle but keep moving. Use a stopwatch if desired. If you don't get through the reps within the 15min simply record where you got up to. Don't stress about it. Everyone will be moving for 15min.

MONDAY

(A) Clean & Jerk - Find a 1RM

(B) 10min AMRAP
10 x C2B Pull-ups
20 x KB Swings - 24/16kg (Russian)
40 x Double Unders
**You have 60sec MAX to complete your DU. If your not done in that time, drop for 3 burpees & move on.
YOUR 60sec BEGINS FROM YOUR 1st D/U REP.

OPTIONAL EXTRA
Accumulate 2min L sit




CrossFit session in Oaxaca