July 30 - August 5

Monday
Bench Press SUPERSET Supine Grip Bent Row
1x8@7RPE (approx 65% 1RM)
1x8@8RPE (approx 70% 1RM)
1x8@9RPE (approx 75% 1RM)

WOD
For Time
30 Man Maker 22.5 /15
Rest 1 min
Then
400mts Run
30 DB Clean and Jerk .22.5/15
Score is total time


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 Pull + Hang Power Snatch + OHS
3x3

WOD
For time:
50 DB Power Snatch 22.5/15kg
40 DB Step-ups 22.5/15kg 20inch
30 DB S2OH 22.5/15kg
20 Burpee Box Jumps 24/20inch


Wednesday
Deadlifts
1x8@7RPE (approx 65% 1RM)
1x8@8RPE (approx 70% 1RM)
1x8@9RPE (approx 75% 1RM)

WOD
For time:
20 KB Sumo Deadlift High Pull 32/24kg
20 KB  Overhead Squat 32/24kg
20 KB  G2O 32/24kg
200m KB Farmers Carry 32/24kg
20 KB Sumo Deadlift High Pull 32/24kg
20 KB  Overhead Squat 32/24kg
20 KB  G2O 32/24kg


Thursday
Partner WOD (1 person working at once. Partition as required)

For time:
1000m Med Ball Run (taking turns to do 200m relay style, 5 total between the 2 people)
100 Box Jumps
120 Med Ball  Cleans
140 Wall Balls
1000m Med Ball Run (taking turns to do 200m relay style, 5 total between the 2 people)
100 Med ball Sit-ups


Friday
Squat Clean Split Jerk
3 reps on the 2min for 10min
Not TnG
Start at 50% of Clean and Jerk
WOD
For time:
800m Run
21 DB Deadlifts 22.5/15
600m Run
15 DB Power Cleans 22.5/15
400m Run
9 DB Hang Power Cleans 22.5/15


Saturday
Back Squat
6-70%
6-80%
3-90%
2-95%

WOD
http://www.allstaralliance.com.au/workout-2/

Sunday
Weightlifting