| SKILL / STRENGTH |
| Clean Complex (15 Mins) |
| 1 Set Of 3 @ 70 – 75% |
| 2 Sets Of 2 @ 75 – 80% |
| 2 sets Of 1 @ 80 – 85% |
| 2 set Of 1 @ 85 – 90% |
| 1 Power Clean |
| + |
| 1 Hang Squat Clean |
| + |
| 1 Squat Clean |
| WOD |
| 12 Min AMRAP |
| Ascending – 2, 4, 6 etc |
| Squat Clean |
| Box Jump Overs |
| HSPU / Press Ups |
| RX 70/50 24/20 |
| INT 50/35 24/20 |
| BEG 35/25 20/16 |
| SKILL / STRENGTH |
| Front Squat (12 Mins) |
| 4 Sets Of 8 Reps (Building) |
| *First 4 Reps Have A 3 Sec Tempo On Descent |
| In Between Sets |
| 40 Sec Side Plank Hold – Each Side |
| WOD |
| For Time |
| 50 Wall Balls |
| 15 Devils Press |
| 400m Run |
| Rest 2 Minutes |
| 200m Run |
| 15 DB Clusters |
| 25 Wall Balls |
| RX 9/6 22.5/15 |
| INT 9/6 20/10 |
| BEG 6/3 10/5 |
| SKILL / STRENGTH |
| Snacth Complex (15 Mins) |
| 1 Set Of 3 @ 70 -75% |
| 1 Set Of 2 @ 75 – 80% |
| 2 Sets Of 1 @ 80 – 85% |
| 2 Set of 1 @ 85 – 90% |
| 1 Snatch High Pull |
| + |
| 1 Hang Snatch |
| + |
| 1 Full Snatch |
| 60 Sec Rest Between Sets |
| WOD |
| For Time |
| 12 – 9 – 6 |
| Burpees |
| T2B / SLR / HKR |
| 2 Minutes Rest |
| 9 – 7 – 5 |
| Burpee Box Jump Over |
| Pull Ups / Ring Rows |
| 2 Minutes Rest |
| 8 – 6 – 4 |
| Deck Squats |
| BMU / Burpee Pull Up |
| RX / INT 24/20 |
| BEG 20/16 |
| WOD |
| For Time |
| Buy In – 100 DU / 200 Single Skips |
| 10 Rounds |
| 4 Pull Ups |
| 6 Burpees |
| 8 DB Snatch |
| 10 Lunges |
| 200m Run |
| Cash Out – 100 DU / 200 Single Skips |
| SKILL / STRENGTH |
| Clean (15 -17 Mins) |
| E 200 Mins For 4 Rounds |
| Build To A Heavy |
| 2 Hang Squat Clean |
| + |
| 1 Jerk |
| At 8 Mins |
| At 70-80% Of Heaviest Lift |
| 4 Min EMOM |
| 2 Hang Cleans + 1 Jerk |
| WOD |
| For Time |
| 4 Rounds |
| 6 Power Clean + Jerks |
| 12 Back Squats |
| 18 HSPU / Box Pike / PU |
| RX 60/40 |
| WOD |
| Running Clock |
| 0 – 4 Mins (4 Mins) |
| 50 KB Snatch – Swap When Needed |
| ME Lateral KB Burpees |
| 4 – 5 Mins REST |
| 5 – 9 Mins (4 Mins) |
| 50 Press Ups |
| ME KB Swings |
| 9 – 10 Mins REST |
| 10 – 14 Mins (4 Mins) |
| 50 KB Sumo DLHP |
| ME KB Goblet Squats |
| 14 – 15 Mins REST |
| 15 – 21 Mins (6 Mins) |
| 50 Box Jump Overs |
| 50 SGL Arm KB Thrusters – Swap When Need |
| SKILL / STRENGTH |
| Snatch (12 Mins) |
| 5 Sets Of |
| 1 Snatch – 3 Sec Pause @ Knee |
| + |
| 1 Snatch – 3 Sec Pause Just Above Ground |
| + |
| 1 Full Snatch |
| + |
| 1 OHS |
| WOD |
| 5 x 3 Minute Rounds |
| 15 Box Jump Overs |
| 5 Hang Squat Snatch |
| 5 OHS |
| RX 60/40 |
| SKILL / STRENGTH |
| Front Squat (12 Mins) |
| From The Ground |
| 4 Sets Of 5 Reps |
| 3 Sec Pause At The Bottom Of Each Set |
| *In Between Sets* |
| 7 Tempo Barbell RDL |
| WOD |
| 12 Min AMRAP |
| Buy In – 100 Body Weight Lunges |
| Remainder Of Time – AMRAP Of |
| 12 STOH |
| 12 Burpee Box Jump Overs |
| RX 50/35 24/20 |
| SKILL / STRENGTH |
| (10 – 12 mins) |
| 3 Rounds |
| Max Effort L Sit Hold or Tuck Hold (Plates/Boxes) |
| INTO |
| 10 Weighted Pistols/BW Pistols (Box) |
| INTO |
| 30 Sec HS Hold or 5 Piked Box Walks |
| 1 Min Rest Between Rounds |
| WOD |
| For Time |
| 200m Run OR 50 DU/100 Single Skips |
| 10 Weighted Plate Situps |
| 10 Devils Press |
| RX 22.5/15 |
| WOD |
| For time |
| 12 power cleans |
| 15 HSPU / HRPU |
| 12 front squats |
| 15 HSPU / HRPU |
| 12 STOH |
| 15 HSPU / HRPU |
| 4 mins rest |
| 12 min AMRAP |
| 6 power snatches |
| 12 box jumps |
| 12 C2B / pull ups |
| 1 min rest after each round |
| * Not as pairs |
| RX 70/50 INT 50/35 BEG 30/20 |