FRIDAY

Congratulations Ryan on becoming 2016 Australian Waterski Champion

(A) OHS - 2 RM
(B) OHS - 2 Sets x 5 Reps
NOTE: If your unable to perform OHS due to mobility issues, then the first part of this session will be used to improve your flexibility etc. The on duty coach can assist you with this.

(B) For Time
6 x Squat Clean & Jerk: 75/55/45
3 Rounds of Cindy
12 x RKB Swing: 32/24/20
3 Rounds of Cindy
6 x Squat Clean & Jerk: 75/55/45

Open Prep Extras
(1) 2 Rounds for Quality
10 x Bar OH Lunges: 50/35/30 (10 each side)

(2) EMOTM x 8
Odd - MAX Unbroken TTB
Even - MAX Unbroken BMU

(3) Row Interval x 5
1min on with 30sec recovery: 300m/250m/220m
NOTE: If your unable to maintain the distance on each interval, I still require you to row for maximum distance in the minute. You will find the settings for this workout under "Favourites" on the rowing monitor. Ask the on duty coach if your unsure how to locate it.

THURSDAY

(A) Every 1:30 for 10 Rounds
1 x Snatch, Build in load.

(B) For Time
Run 800m
50 x Box Jumps: 24/20
50 x Double Unders
  5 x Deadlifts: 130/90/75
Run 200m
35 x Box Jumps: 24/20
35 x Double Unders
  4 x Deadlifts: 130/90/75
Run 200m
15 x Box Jumps: 24/20
15 x Double Unders
  3 x Deadlifts: 130/90/75
Run 800m

WEDNESDAY

(A) Narrow Grip Bench
5 Sets x 12-15 reps

(B) For Quality
12 x Box Jumps: 24/20/20
10 x Box Jumps: 30/24/24
6 x Box Jumps: 35/30/24+

(C) 2 Rounds
10 x Squat Snatch: 50/35
20 x Burpees (Rabbit Style)
30 x Pull-ups
40 x Wall Balls: 9/6kg - 10/9ft

Open Prep extras
(1) Front Squat
5 Sets x 3 Building in load

(2) Gymnastics
3 Sets of Complex
3 Ring Muscle Ups + 5 Ring Dips

(3) Quality of movement
150 Double Under's + 15 Box Jump Overs

TUESDAY

(A) 3 Position Clean & Jerk - 6 x 1 - Build in load.
1 x Clean from floor
1 x Clean from below knees
1 x Clean from above knees
1 x Jerk
NOTE: Complete complex without dropping bar.

(B) 10min - Elizabeth Ladder
3-6-9-12-15-18-21-24...
Ring Dips
Power Cleans: 61/43/38


Open Prep Extras
Gymnastics
(1) EMOTM x 5
HSPU - Strict Deficit Unbroken

(2) WOD 2
21-15-9
Cal Row
Power Snatch: 35/25/20
NOTE: This is real light & meant to be super fast unbroken.

(3) 1000m Recovery Row

MONDAY

(A) Back Squat
6 Sets x 2 Build in load

(B) 10min Rocket Ride
10 Thrusters: 35/25/20
30 Double Under's
10 Thrusters: 40/30/25
30 Double Under's
10 Thrusters: 45/35/30
30 Double Under's
10 Thrusters: 50/40/35
30 Double Under's
10 Thrusters: 55/45/40
30 Double Under's
10 Thrusters: 60/50/43
30 Double Under's
Then Max rep Thrusters: 65/53/43

Open Prep Extras
3 Position Snatch 6x1 Build in load
1 x Snatch from ground
1 x Snatch below knees
1 x Snatch above knees

Gymnastics
5 Sets of complex
1 x Bar Muscle Up + 2 x C2B + 3 x Pull-ups