Monday 24
WOD 1
Clean Complex
6 Sets of:
1 Power Clean
1 Squat Clean
1 Push Jerk
1 Split Jerk
*Building to a heavy set
WOD 2
AMRAP 10
6 Devils Press
6 OH Walking Lunges
6 Pull Ups
RX= 22.5/15KG Dumbbells
Tuesday 25
REST DAY
Wednesday 26
REST DAY
Thursday 27
WOD 1
5 Rounds for Reps
1 minute alternating T2B/K2E
1 minute rest
WOD 2
6 RFT
20 Box Jump Overs@ 24”/20”
15 Bar Facing Burpees
10 T2B
5 Power Snatches@ 45/32.5KG
25min T.C.
Friday 28
WOD 1
Overhead Squats – 15 Minutes building to a heavy Triple
WOD 2
In pairs you go I go… AFAP
6RFT
24/20 Cal Bike Sprint
20 Back Squats@ 20/15kg
20 min T.C.
Saturday 29
Coaches WOD
Sunday 30
REST DAY