23 - 29 July

Monday

Bench Press SUPERSET Supine Grip Bent Row
1x10@7RPE (approx 60% 1RM)
1x10@8RPE (approx 65% 1RM)
1x10@9RPE (approx 70% 1RM)

WOD
AMRAP 10min
10 Power clean 70/45kg
10 Burpees


Tuesday

Snatch Technique Primer @empty bar
3 reps of each x1-2 rounds
High Hang Shrug Pulls
Roll-throughs
Shrug Pulls from knee
Lift-offs to knee
Muscle Snatch

Snatch Balance
3x3

WOD
21-18-15-12-9-6-3 reps for time of:
HSPU any style
Overhead Plate Lunges 25/15


Wednesday

Deadlifts ( Lower in control and reset each lift)
1x10@7RPE (approx 60% 1RM)
1x10@8RPE (approx 65% 1RM)
1x10@9RPE (approx 70% 1RM)

WOD
AMRAP 11min
11 CTB
11 KB/DB Front Squats 20/16kg 20/15kg
22 Double Unders /44 Singles


Thursday

EMOM 9min
1. Work up to a 3RM Strict Pull-ups (weighted if possible). If you dont have a strict pull-up, try a max duration eccentric lower.
2. 20-30sec Shoulder Shifts in Angled Wall Hold or Nose to Wall Hold position
3. Rest

EMOM 9min
1. 3 Kip Swings into 1 quality set kipping pull-ups
2. 1-2 sets x 5 to 10 reps Strict Ring dips or Push-ups (deficit if possible)
3. 10 Yates Rows

WOD
4min Max reps DB Burpee Step-ups 22.5/15kg
3min Max reps Double-Unders
2min Max reps Air Squats
1min Max reps Push-ups


Friday

Power Clean Split Jerk 2 reps on the 2min for 10min 

WOD  For time:
1200m Run then
3 rounds
20 HPC 50/30kg
15 TTB  HERO WOD


Saturday

Back Squat
8-65%
6-75%
4-85%
4-90%

+ Team WOD


Sunday

Weightlifting