Friday

2 rounds for max reps:

60 seconds - Deadlifts (100/75)

60 seconds - 15m sprints

60 seconds - KB Snatches (24/16)

60 seconds - Box Jumps

60 seconds - Wall Balls (9/6)

Rest 30 seconds between rounds

Friday

2 Rounds for Max reps:

60 seconds- Deadlifts (100/75)

60 seconds- 15m sprints

60 seconds- KB Snatches (24/16)

60 seconds- Box jumps

60 seconds- Wall balls (9/6) 

Rest 30 seconds between rounds

Saturday

8am at Bolton park plane:

Balance, Power, Speed, Agility & Accuracy. 

Followed by breakfast at Delish

Friday

Partner WOD

5 x RFT

20m Wheelbarrow Walk

16 x Partner HSPU

20 x Partner Deadlifts

200m Partner KB Carry

Thursday

Olympic Lifting Seminar part 1:

The snatch

Then:

OTMEM 10

2 x Hang Power Snatch

2 x Hang Squat Snatch

1 x Full Snatch 

Wednesday

Tabata's (20 seconds on/ 10 seconds off)

Back Squats* (60/45)
Ab Mat Situps
Strict Pullups (any grip)

*From the racks

 

Tuesday

5 x RFT

400m

15 x O/H Squats (30/20)