MONDAY

(A) Spend 15-20min working on Heavy Clean

(B) 10min AMRAP
200m Run
7 Power Cleans: 55/35
7 Pull ups

FRIDAY

(A) 6 Working Sets
2 x Hang Power Snatch + 1 x OHS

(B) 18min AMRAP
5 x Jumping Pull-ups - Unbroken
10 x Box Jump - (step down) 24/20
15 x KB Swings - Russian 24/16

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 250m. Once Partner #2 returns from the run, Partner #1 will begin their 250m, while Partner #2 continues work wherever #1 left off.

THURSDAY

(A) EMOTM x 14
(1a) AMRAP of 5 x Sumo Deadlifts + 5 x Burpees over the bar.
(1b) Recover
NOTE: Deadlift weight = 80/55/45kg
ATTN Crossfit Open Athletes: Adjust load & intensity as needed. Listen to your body & take the necessary steps to ensure your firing & ready to rumble come 14.5. Chat to any of the Coaches if your unsure.
H.C.

(B) 10-9-8-7-6-5-4-3-2-1 Thrusters - 43/30/25kg
30 x Double Under's after each round of Thrusters
(1min MAX to complete DUs or to practice.

WEDNESDAY

(A) Clean: 3-3-3
Warm-up as needed. This is a set of 3 with a dump in between each rep, take approximately 5-10 seconds between each rep. Build as heavy as possible. Rest 2 minutes between sets.


(B) 5 Rounds (COMPARE HERE)
20 x Alternating Dumbbell Snatch - Heavy (10 per arm)
10 x HR Push-ups
1/2 Gasser (Perform 1st & last round carrying bell)
NOTE: Scaled option for DB Snatch is G2O

TUESDAY

(A) Back Squat: 5-5-5

(B) 10min AMRAP
12 Deadlifts: 55/35/30
9 Hang Power Cleans
6 Shoulder to OH