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Strength

BTN press: 10 x 3 @ 70%

Accessory

Skill: Oly lifting (clean, snatch, jerk)

OR

Work: 100 bottoms up KB press (5 sets of 10 on each arm)
15 freestanding HSPU
50 atomic sit ups

WOD

As many rounds as possible in 5 mins:
15 push ups
25m sprint [1 gym length]
10 kettlebell swings 70/53
25m sprint 

Strength

Jerk: 1 rep max

Accessory

100 band pull downs
100 band face pulls

WOD

As many rounds as possible (AMRAP) in 10 mins: 
Snatch balance [70% of BW)
Every time the bar touches the ground, complete 20 toes to bar before returning to the bar. 

Strength

Deadlift: 10 x 3 @ 70% 

Accessory

3 min kettlebell long cycle 

WOD

15 min AMRAP:
Overhead walking lunges 45/35
(Every time bar passes below the top of your head, run 200m before returning to lunges)

Post WOD Mobility 

Side splits: 2 min each side

Strength

Box front squat: 1 rep max

WOD

“Michael” 
3 rounds for time:
800m run
50 back extensions
50 sit ups

Accessory/Post WOD

100 banded quad extensions (50 ea leg)

 

Strength

Deadlift: 10 x 3 @ 70%
Rest :30 between sets

Accessory 

100 ballistic good mornings (50% of bodyweight)
100 band face pulls

WOD

Elizabeth

For time:
21-15-9 reps of – 
Full cleans 135/95 (55%)
Ring dips

Strength

1 RM overhead squat

Accessory

50 hollow body kettlebell hand to hand

50 v-sit kettlebell hand to hand

WOD

“Cindy”

As many rounds as possible in 20 mins:

5 pull ups

10 push ups

15 squats

 

Strength

Deadlift: 10 x 3 @ 65%

30 sec rest between

Accessory

100m frog jumps (weighted if possible)

100m partner pull

WOD

“Isabel”

30 snatches 135/95 (power or full)(70%)

 

Strength

1 rep max front squat:

10 @ bar

6 @ 40%

4 @ 60%

2 @ 80%

1 @ ++

1 @ ++

Accessory 

50-100 banded goodmornings

50-100 GHD sit ups (sub toes to bar)

WOD

10 min EMOM (every min on the min):

Even – 5 thrusters 135/95

Odd – :30 over the bar burpees 

Skill

Deadlift

Front squat

WOD

“Fran” 

21-15-9 reps of: 

Thrusters 95/65

Pull ups

 

Skill

Kettlebell snatch

Hang clean

Full Clean

WOD

3 rounds for time:

50 double unders (3:1 singles)

10 v ups

10 full cleans 135/95