W.U. Complete 1 set in order

  • 12L/12 R Turkish Get Up's
  • 16 x Pushups
  • 20 x Push Press 45/35/15

W.O.D 6 Min Clock

  • Complete 50 x Thrusters 95/65
    • @ Top of each min must stop and complete 4 Burpees

REST 3 Mins

6 Min Clock

  • Complete 50 x OH Squats 95/65
    • @ Top of each min must stop and complete 3 Strict Handstand pushups

REST 3 Mins

2 x 400M Sprints Rest/Work 1:1

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OLY Group:

  • Back Squat: 1RM + 25/62%  6 sets of 5 reps
  • Power Clean: 70% x 3, 72% x 3(2), 75% x 3 (3)
  • Power Jerk: Build to 3 RM then 3 x 90%, 3 x 80
  • Power Snatch:  70% x 3, 72% x 3(2), 75% x 3(3)
  • Jerk Rack Dips:  150% of 1 RM 3 reps x 5 sets

 

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