Wednesday 21st February 2018   Strength – Shoulder Press 5-5-3-3-1   Conditioning (In Pairs) – For time: 100 Kettlebell Swings 32/24 200 Wall Balls   Buy Out – 800m Run   Note: Split work as needed.

Monday 19th February 2018   Strength – Clean & Jerk 5×2+1   Conditioning – 12 Min AMRAP 12 Dumbbell Snatch (22.5/15) 200m Run   Note: Partners alternate rounds

Saturday 17th February 2018   Skill – Dips   Conditioning – For time: 20 Deadlifts 110/90 15 Squat Cleans 70/50 10 Snatch 50/40 5 Overhead Squats 50/40   Note: Two heats, athlete & judge with a 10 min time cap. Scaled do clusters in place of OHS.

Friday 16th February 2018   Strength – Deadlift 3-3-3-3-3   Conditioning – Baseline WOD 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups

Thursday 15th February 2018   Strength – Gymnastics Push Ups Sequence   Conditioning – 3 Rounds for time: 15 Hang Power Snatch 50/35 10 Bar over Burpees

Wednesday 14th February 2018   Strength – Overhead squat 2-2-2-2-2   Conditioning (In Pairs) – For Time 10-8-6-4-2-Change-2-4-6-8-10 Clean and Jerk 62.5/45 Toes to bar   Note: Pairs do all descending reps of one movement, before changing over at half way and doing all ascending reps of the other movement.

Tuesday 13th February 2018   Strength – Clean Complex 5 x 3 Position Clean   Conditioning – Double Tabata Battle Ropes Burpees Sing Arm Press Alternating Lunges

Monday 12th February 2018   Strength – Push Jerk 1-1-1-1-1-1-1   Conditioning – 10 Min AMRAP 30 Double Unders 12 Dumbbell Snatch 22.5/15 6 Burpee Box Jump Overs 24/20