17.6.2019 – Monday
Skill development and drills:
Clean technique drills
WOD:
5 Rounds for time:
5 Clusters (65/42.5kg) (Sc = thrusters)
15 Toes to bar (Sc = knees to elbows)
3 Rope climbs (Rx+ = legless)
Post WOD:
Accumulate 2min chin over bar hold
18.6.2019 – Tuesday
Skill development and drills:
Wall walk technique and shoulder stability warm up
WOD:
8 Sets for quality:
15m Farmer’s carry (RPE 8)
5 Wall walks (Rx+ = 30sec freestanding HS hold)
Post WOD:
30 Ball slams for time (35/20kg)
19.6.2019 – Wednesday
Skill development and drills:
Muscle up transition drills
WOD:
13min AMRAP:
4 Ring muscle ups (Sc = 12 ring rows OR 8 ring swings)
8 Burpee box jumps (24/20”)
16 DB snatches (22.5/15kg)
Post WOD:
5min double / triple under practice
20.6.2019 – Thursday
Skill development and drills:
Jerk technique
WOD:
A) 5 x 3 @ (RPE 8-9)
Jerk (from rack)
B) 5 x 3 (RPE 8-9)
Back squat
21.6.2019 – Friday
Skill development and drills:
General warm up
WOD:
4 Rounds for time:
15 Deadlifts @ 80/50kg (Rx+ = power clean @ 55/37.5kg)
15 Weighted sit ups @ 15/10kg (Rx+ = toes to bar)
700m run (Rx+ = 400m burden run @ 20/15kg)
Post WOD:
50 bicep curls for time @ 22.5/15kg
22.6.2019 – Saturday
Skill development and drills:
Kipping pull up technique
WOD:
In pairs:
500/425/350 Assault bike calories
E2MOM, synchronized:
4,5,6…Pull ups (Rx+ = bar muscle ups)
6,8,10…DB hang clean and jerk (22.5/15kg)
23.6.2019 – Sunday
Skill development and drills:
Snatch technique drills
WOD:
For max weight with good technique
6 x 2 Snatch
Post WOD:
Accumulate 3min in a handstand hold
