WODs

AMRAP in 3 min:
15 Hang Power Clean 40/30kg
15 Push Jerk 40/30kg
Max reps Kettlebell Swing 24/16kg

Rest 3 min.

AMRAP in 3 min:
12 Hang Power Clean 50/35kg
12 Push Jerk 50/35kg
Max reps Kettlebell Swing 24/16kg

Rest 3 min.

AMRAP in 3 min:
9 Hang Power Clean 60/40kg
9 Push Jerk 60/40kg
Max reps Kettlebell Swing 24/16kg

Five rounds for load/time:
12 Front Squat (taken from ground)
12 Bar Facing Burpee

Ten rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Run 200m

Team workout today! See you at 7:00am.

A. Bench Press 10-10-10-10
*Use the heaviest weight possible for each set.

B. 30-20-10 reps for time of:
Hand Release Push-ups
Unbroken Wall Ball 9/6kg

AMRAP in 20mins:
Pull-up
Sled Push
Row (cal.)
Walking Lunge
T2B
Fat Bar Deadlift 60/40kg
*Your reps per exercise will be determined by a target throw. 5 reps is the minimum, 25 reps is the maximum.

A. Muscle Clean + Power Clean + Clean
*As per last week’s Snatch workout – Build in weight as you go. Discard the Muscle Clean and then the Power Clean as they become limiting and continue to a heavy single Clean.

B. Optional:
2km Row for time.

For time:
Run 800m
30 Burpee Box Jump Overs 24/20″
Run 600m
20 Burpee Box Jump Overs
Run 400m
10 Burpee Box Jump Overs
Run 400m
20 Burpee Box Jump Overs
Run 600m
30 Burpee Box Jump Overs
Run 800m

A. Overhead Squat 5-5-5-5-5

B. Ascend as far as possible in 12 minutes:
Thruster 20/15kg 10-20-30-40-50 reps etc.
*Sets must be unbroken to count.
*No resting in the front/back rack or hang.