Monday 12th March 2018   Skill/Strength – Pistol Squat Progressions   Conditioning – 8 Min AMRAP: 200m Run 10 Dumbbell Hang Cleans 8 Box Jump Overs  

Friday 9th March 2018   Skill – Handstand Push Up   Conditioning – For time: 100 Double Unders 15 Clean & Jerk 62.5/45 30 Box Jumps 15 Clean & Jerk 100 Double Unders

Wednesday 7th March 2018   Strength – 5 Alternating Sets 3 Push Press Max Effort Srict Pull Ups*   Note: Scale to the progression you can achieve a minimum of 10 -12 reps.   Conditioning – In pairs 12 Min AMRAP 15 Wall Balls 7 V Ups 100m Farmers Carry

Tuesday 6th March 2018   Strength – Overhead Squat 5-5-5-3-3-1   Conditioning – 6 Rounds for time (strict 12 min cut off): 30 Double Unders 10 Dumbbell Snatch 5 Chest to bar

Monday 5th March 2018   Strength – Deadlift 3-3-3-3-3   Conditioning – 4 Rounds for time: 400m Run 8m Weighted Lunges 15 Box Jumps

Thursday 1st March 2018   Conditioning – For Time 21 Cleans 800m Run 15 Cleans 400m Run 9 Cleans 200m Sprint   Post WOD Mobility Thoracic Foam Rolling Glute Foam Rolling/Ball Smash

Wednesday 28th February 2018   Strength – 5 Alternating Sets: 3 SA Strict Press Max Effort Ring Rows   Conditioning (In pairs) – 3 Rounds for time 15 Thrusters 42.5/30 15 Cal Row   Note: P1 – 15 Thrusters, P2 15 Thrusters, P1 15 Cal Row, P2 15 Cal Row.