SKILL
Squat Clean

STRENGTH WORK
Squat Clean
3 x 3 (TnG)
3 x 2 (TnG)
3 x 1

WOD
In teams of 2,
For Time:
2 Rounds of
100 Double Unders
30 Squat Cleans
60 KB Box Step-up Overs

STRENGTH WORK
1 1/4 Front Squat
5 x 3

Half Kneeling Landmine Press with Cross
4 x 6 (each side)

WOD
For Time:
40 Burpees
Rest 3’

For Time:
30 Thrusters
Rest 2’

For Time:
20 Plate Devil Presses

STRENGTH WORK
Ring Row (Feet Elevated)
5 x 8

Ring Dip / Box Dip
5 x 6-8 / 8

Chinese Plank
4 x 1′

WOD
AMRAP 16′
400m Run
Max Unbroken Toes to Bar

STRENGTH WORK
Bulgarian Split Squat
4 x 8 (each leg)

Hanging Leg Raises
4 x 10

WOD
AMRAP 9’
24 Wall Ball Shots
2 Rounds of
7 Pull-ups
10 Medball Sit-ups

STRENGTH WORK
Nordic Curl
4 x 6

Barbell Bent Over Rows
4 x 6

WOD
4x
AMRAP 3′
2 Power Cleans
4 Atomic Sit-ups
6 Push-ups

Rest 1′ between

SKILL
Hang Squat Snatch

STRENGTH WORK
Hang Squat Snatch
5 x 3

WOD
“Jumping Nancy”
5 Rounds of
50 Double Unders
15 Overhead Squats @43/30kg.

STRENGTH WORK
Landmine Rotations
4 x 16

Barbell Glute Bridge
4 x 12 (2”)

Barbell Bent Over Row
5 x 8

WOD
For Time:
21-15-9
Burpees Box Jumps
Pull-ups

WOD – 04/02/2019

STRENGTH WORK
Push Press
5 x 5

WOD
For Time:
4 Rounds of
400m Run
5 Power Clean
5 Hang Squat Clean
5 Shoulder to OH

WOD – 31/01/2019

SKILL
Push Jerk

WOD
A.
15’ to find your
1 RM Push Jerk (from ground)

For Time:
8-7-6-5-4-3-2-1
Squat Clean
Shoulder to OH