Monday 15th July 2019 Strength – 5 Alternating Sets 3 Power Cleans + Direct Jerk 8 Strict Pull Ups Conditioning – For time: Buy In – 400m Plate Carry 25/15 3 rounds of: 9 Power Snatches 62.5/45 9 DB Hang C&J (Left) 22.5/15 9 Toes to Bar 9 DB Hang C&J (Right) Buy Out – …

Friday 12th July 2019 Strength – Clean & Jerk 1RM Conditioning – 5 Rounds for time: 10 DB Clean & Jerk 10 Air Squats 200m Run

Thursday 11th July 2019 Strength – Front Squat 5×3 Conditioning – 3 Rounds for time: 15 Deadlifts 100/65 15 V Ups 100 Double Unders

Tuesday 9th July 2019 Strength – 15 Mins for Quality Overhead Carries Conditioning – Tabata my lungs Tabata Row Rest 2 minutes Tabata Double Unders Rest 2 minutes Tabata Burpees

Monday 8th July 2019 Strength – 5 Alternating Sets 4 Windmills (Each side) 6 Paused Goblet Squats 12 Weighted Step Ups (6L/6R) Conditioning – For time (In Pairs) 100 Clean & Jerk 50/35 100 Burpees 100 Box jumps

Saturday 6th July 2019 Conditioning – In Pairs 8 min AMRAP 500m Row 12 Burpee Over Rower Rest 8 Min AMRAP 9 Hang Cleans 90/65 7 Front Squats 5 Shoulder to Overhead

Friday 5th July 2019 Skill – Double Unders Benchmark WOD – “Cindy” 20 minute AMRAP 5 Pullups 10 Pushups 15 Air Squats