Saturday 25th May 2019 Pairs WOD Part a) 3 Rounds for time: 10 Sumo DL High Pull 30 Double Unders 10 Dumbbell Hang Clean & Jerk (5L/5R) 22.5/15 Part b) 1600 m Run

Friday 24th May 2019 Mobility – Hip Opening Conditioning – Running WOD Mobility – How to recover from a run

Thursday 23rd May 2019 Strength – 100m Odd weighted lunge Conditioning – 12Min AMRAP 12 Wall Balls 6 Clean & Jerks 62.5/45 6 Toes to Bar

Wednesday 22nd May 2019 Strength – Cleans 5-5-3-3-1 Conditioning – For Time Double Unders 60-50-40-30-20 Deadlift (140/110) 10-8-6-4-2

Tuesday 21st May 2019 Skill – Vertical Jump & Broad Jump Conditioning – 5 Rounds for time: 10 KBS 24/16 10 Knee ups 10 Russian Twists 9/6 400m Run

Monday 20th May 2019 Strength – 3 Rounds for quality 12 Strict Dumbbell Press 12 Ring Rows/6 Strict Pull Ups Conditioning – For Time Buy In – 500m Row 3 Rounds; 12 Front Squat 12 Box Jump 12 Burpees Buy out – 500m Run

Saturday 18th May 2019 Conditioning – In teams of three: 1800m Run 90 Push Jerk 62.5/45- 90 C2B 1800m Run Run is broken into sets of 200m sprints, all other work can be divided as agreed by the team.

Friday 17th May 2019 Strength – 5 Alternating Sets: 3 Floor Press + 3 Deficit Pull Ups Conditioning – In Pairs 12 Min EMOM 10 Plate Devil Press Max Effort Burpee Box Jump over

Thursday 16th May 2019 Strength – Back Squat 3-3-3-3-3 Conditioning – For Time 21-15-9 reps: Cleans 62.5/45 Bar over burpees Buy-Out: 500m run

Wednesday 15th May 2019 Strength – Power Snatch 1-1-1-1-1 Conditioning – Five Rounds for time 40 Double Unders 12 Dumbbell Snatch 22.5/15 6 Toes to Bar