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Friday 15th June 2018 Strength – Hang Snatch 2-2-2-2-2 Conditioning: 5 Rounds for reps: 30 sec work, 30 sec rest Double Unders DB Snatch 22.5/15

Thursday 14th June 2018 Strength – Goblet Squat 5×20 Conditioning – In pairs, 12 Min AMRAP: 200 m Run 7 Push Press 50/35 7 Chest to bar pull ups

Tuesday 12th June 2018 Strength – Push Jerk 15 mins to build up to a heavy single Conditioning – For Time: 12-9-6 Thrusters 62.5/45 Burpee over bar

Monday 11th June 2018 Strength – Hang Cleans 5-3-3-3-1-1 Conditioning – For Time: 100 Double Unders 30 Kettlebell Swings 32/24 30 Box Jumps 30 Ground to Overhead 45/30 100 Double Unders

Saturday 9th June 2018   Conditioning – Level Ones WOD 3 Rounds for time: 15 Med Ball Cleans 15 Burpees   5 Min Rest   3 Rounds for time: 9 Squat Cleans 50/35 9 Burpee Box Jumps

Friday 8th June 2018   Strength – Deadlift 4-4-4-4   Conditioning – 5 Rounds for time: 8 Hang Dumbbell Snatch (L) Handstand Walk 4m 8 Hang Dumbbell Snatch (R) Handstand Walk 4m

Thursday 7th June 2018   Strength – 5 Alternating Sets 3 Push Press (AHAP) 60 second Active Hang   Conditioning – For Time: 3 Rounds of: 50 Double Unders 5 Front Squats 100/70 (no squat rack) Then; 800m Run

Tuesday 5th June 2018 For Time (in pairs):   500-400-300-200-100 meter Row (x2) Partner Kettlebell Rack Hold (24/16 kg) Partner 1 rows while partner 2 is in rack hold.