WOD

Strength

20 min to establish a 1RM Power Snatch

WOD

18 min AMRAP

200 meter run

6 Burpees

9 Toes to Bar

12 Wall Ball 20/14

Strength

Deadlift

Following 3-4 warm-up sets

6×3 @ 85% 1

WOD

6 RFT

6 Hang Cleans 115/75

8 Front Rack Lunges 115/75 (4 per leg in place)

10 Box Jumps 24/20

Strength

Split Jerk

2-3 warm up sets followed by

5×3

WOD

16 minAMRAP

Buy In 150 Double Unders

5 Burpees on to Plate

8 Plate Ground to Overhead 45/25

10 Pull-ups

Strength

Back Squat

following 2-3 warm-up sets

3-3-3-2-2-1-1

WOD

Tabata

KBS 55/35

Air Squats

Push-ups

Strength 

Mobility and technique work for overhead squats

WOD

“Nancy”

5 RFT

400 meter run

15 Overhead Squats 95/65

Strength 

Squat Clean

Warm up sets and technique work followed by

5×2

WOD

25-20-15-10-5

Sumo Deadlift High Pull

Pull-ups

Hand Release Push-up

“To be number one, you have to train like you’re number two” – Maurice Green

Strength 

Strict Press

1-2 warm up sets followed by

5,5,3,3,1,1

WOD

5 RFT

10 Power Snatches 115/75

15 Box Jumps 24/20

20 Ab-mat sit-ups