Tuesday 19th September 2017     Conditioning – For Time: 60 Double Unders 80 m Plate Lunges 60 Double Unders 40 Pull ups 60 Double Unders 40 Sit Ups 60 Double Unders 15 Clean 100/65

Monday 18th September 2017   Skill – Split Jerk Foot work and positions Strength – Clean & Jerk 5 x 2+1   Conditioning – 3 Rounds for time: 30 Wall Balls 15 Box Jumps 10 Burpees

Saturday 15th September 2017   WOD 3    RX: Complete the following for time Buy in 40 C2B pull ups, then, 20 Wall Balls, 4 Handstand Push Up 16 Wall Balls, 4 Handstand Push Up 12 Wall Balls, 4 Handstand Push Up 8 Wall Balls, 4 Handstand Push Up 4 Wall Balls, 4 Handstand Push …

Friday 15th September 2017   Strength – Kettlebell Front Squats 4×20   Conditioning – 2 Rounds for time: 1000m Run 30 Dumbbell Snatch 22.5/15

Tuesday 12th September 2017   Strength – 5 Alternating Sets: 3 Floor Press AHAP 3 Tempo Pull ups   Conditioning – 15 min AMRAP (in pairs) 40 Double Unders 10 Dumbbell Squat Cleans (MB Clean) 10 Box Jumps