THURSDAY

(A) 3 Rounds
40 x AKB Swings: 24/16kg
30 x Wall Balls: 9/6/4kg - 10/9ft
20 x OH lunges w plate: 15/10kg (10 each leg)
100 x Double Under’s

(B) Handstand Skills & Drills OR Mobility
NOTE: Focus on having fun with anything gymnasticy/upside down. See on Duty coach for progressions etc.

Open Prep Extras (Can be done in any order)
(1) For Time
10-8-6-4-2
HSPU
30-25-20-15-10
Cal Row

(2) Clean Work
3x3, Deficit Clean Dead lifts @ 105% (7-10cm) deficit
3x2, Clean High Pulls @ 95%
3x2, Hang Power Cleans @70%

WEDNESDAY

(A) Bench Press
3 x 10
2 x 15

(B) 9 min AMRAP:
1-2-3-4-5... Ladder increasing reps.
Thrusters: 50/35
Dead lifts: 50/35
Pull-ups x 2
(At 10min mark)
2 x 400m @ 1:1

Open Prep Extras
(1) Snatch Work
3x3, Deficit Snatch Grip Dead Lifts @ 100% (7-10cm) deficit
2x3, Snatch High Pulls @ 90%
3x2, Snatch Balance, climbing, start around 60%

(2) Accumulate 2 mins of L-sit

(3) 2 Rounds (Quality)
15 x Good mornings: 15% of Deadlift
1 min plank

TUESDAY

Cam, James, #johnny and Jamielee

Champion row team

(A) Snatch Complex - 5x1 (Without dropping bar)
3 x TnG Power Snatch
2 x Hang Snatch
1 x Overhead Squat
NOTE: Warm up as needed & build in load to where your form is not compromised.

(B) Every 2.30min x 5
10 x Power Snatch: 55/38/32
10 x TTB
10 x Burpee

Open Prep Extras 
(1) EMOTM x 6
Mins 1-3: 3 x Ring MUs
Mins 4-6: 3 x Bar MUs
NOTE: If no MUs, sub Ring dips & C2B OR scale back accordingly.

(2) Row 6 intervals of 1:30

MONDAY

Taco joins the 9:30am group this morning

(A) Back Squat
3x3 Build in load
3x2 Build in load

(B) Clean & Jerk
Build to a Heavy single

(C) 7 Rounds
1 x Clean & Jerk: 90/60/50
3 x Box Jumps: 30/24
-Then-
2 x 800m Run: 1:1 Work-Rest

FRIDAY

Dave, Jess and #johnny

(A) 1 x Power Clean + 1 x Hang Squat Clean + 1 x Thruster

(B) 15-12-9
Power Clean: 50/35
Pull-ups
Box Jumps: 30/24