November 12 - 18

Monday

Sumo Deadlift
Advanced: Establish a 1RM
Beginners: 5x5 (5-5-5-5-5)
Rest ~2-3min b/w sets

WOD: Away or against
3 - 6 - 9 - 12 - 15 - 18..etc.
- SDHP 45/30kg
- C2B Push-ups
As far as possible in 8min

Tuesday

Pull-ups
T2B

WOD: Partitioned redundancy
600m run
3 rounds of:
7 Pull-ups
7 T2B

400m run
3 rounds of:
5 Pull-ups
5 T2B

200m run
3 rounds of:
3 Pull-ups
3 T2B

Time cap: 20min

Wednesday
Floor Press
9x3 @ 60-70% of 1RM

WOD: Modality alternation
9 Push presses 50/35kg
15 Box Jumps 24/20"
21 KB Swings 24/16kg
27 Ab mat Sit-ups
AMRAP in 15min

Thursday
Pistol Squat
Power Clean

WOD: Classy Triplet
20 Pistol Squats
10 Power Cleans 60/40kg
10 Burpees over the bar
4RFT
Time cap: 15min

Friday
Snatch
Every 90s for 12min (8 sets)
1 Power Snatch + 1 OHS
Deadlift
Build up in weight!

WOD: Triangle increase
AMRAP in 4min of:
12 Deadlifts 80/50kg
35 DU
Rest 2min

AMRAP in 4min of:
9 Deadlifts 90/60kg
35 DU
Rest 2min

AMRAP in 4min of:
6 Deadlifts 100/70kg
35 DU

Saturday
Running technique
Power Clean + Front Squat

WOD: Team Josie
In teams of two:
1mile / 1600m relay run
then, 3 rounds of:
30 Syncronised Burpees
4 Sync Power Cleans
6 Sync Front Squats
then:
1mile / 1600m relay run