WODs

Five rounds:
Row 500m
20 Box Jumps 24/20″
Farmers Carry 50m (choose own load)
30 sec. Flexed Arm Hang
*This workout is not for time. Aim to complete each exercise/round with high intensity/quality and rest as necessary between.

A. Muscle Clean + Hang Power Clean + Hang Squat Clean
*Build to a heavy set across 7-10 efforts.

B. AMRAP in 12 minutes:
5 Deadball Over the Shoulder 45/30kg
25 sec. Plank
50 Double-unders

Push Jerk 30-20-10-5 reps.
*Each set is for load.
*Aim to increase load for each set.

Optional Aerobic Conditioning:
Run Loop

“Barbara”
Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest 3 minutes between rounds.

In 25 minutes:
Run Loop (approx. 3km)
1RM Snatch
1RM Clean & Jerk
*You will have the remaining time after your run to have as many attempts as you like at the Snatch and Clean & Jerk.

A. Deadlift 7 x 3
*Maintain weight across.
*Perform a full reset on each rep.
*Aim to increase from last time.

B. Five rounds for time of:
Walking Lunge 30m
Run 180m

For time:
50 Burpee Pull-ups (6 inch jump)
30 Turkish Get-ups 22.5/15kg
50 Burpee Pull-ups

15 rounds for time of:
3 Deadlifts
2 Hang Power Cleans
3 Front Squats
2 Hang Power Cleans
3 Deadlifts
*60/40kg
*Each complex (13 reps) is to be completed unbroken. It is up to you how much you rest between complexes.

Five supersets:
Shoulder Press 8-10 reps
Pull-ups
*Choose your own reps to maintain on the Pull-ups (ideally strict).
*Rest 2-3 min. between sets.

Optional:
Descending Ladder of Toes to Bar.
*Choose your own reps. Eg. 10-1.
*Aim for unbroken sets.

AMRAP in 20 minutes:
200 Skip
20 Burpees (onto weight plate)
30 Overhead Lunges (alternating) 20/15kg