30.7.2018 – Monday
Skill development and drills:
Snatch technique and mobility
WOD:
10 Rounds for time:
8 KB Snatches (36/28kg)
200m sprint
31.7.2018 – Tuesday
Skill development and drills:
HS walk practice
2 x 15 banded pull aparts
WOD:
20min EMOM:
Even: 10m Handstand walk
Odd: 15 Chest to bar pull ups
1.8.2018 – Wednesday
Skill development and drills:
8-10min jumping and sprinting warm up
Clean and jerk technique
WOD:
14min AMRAP:
6 Clean and jerk (50/35kg)
22 V-ups
2.8.2018 – Thursday
Skill development and drills:
15min ring muscle up practice and progressions
WOD:
20min AMRAP:
8 Clapping push ups
2 Ring muscle ups
8 Thrusters (35/22.5kg)
3.8.2018 – Friday
Skill development and drills:
Sprinting warm up
WOD:
5 Rounds for time:
100m Sprint
20 Russian swings (40/32kg)
8 Burpee tuck jump
4.8.2018 – Saturday
Skill development and drills:
Plyometric warm up
Butterfly pull up practice (shoulder circles)
WOD:
In pairs, 8 rounds for time:
10m + 10m Broad jump
22 Chest to bar pull ups
22 Push press (50/35kg)
5.8.2018 – Sunday
Skill development and drills:
Snatch technique and mobility
Jumping plyometric drills
WOD:
8 Sets for quality:
3 Snatches (moderate – heavy)
14 GHD sit ups
