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Friday 4th September

Barbell – Hang Power Snatch Complex

A.

Build to a RPE 7 of:

1 X Hang Power Snatch + 1 X OH Squat

Rest 60-90s Between Sets

B.

12 EMOM @70% of A
1- 2 X Hang Power Snatch
2- 2 X OH Squat
3*- 30s Reverse Crunch / Grappler Sit-Up

*Rounds 1 & 3 perform Reverse Crunch, Rounds 2 & 4 perform Grappler Sit-Up

Thursday 3rd September

A.

Strength – Pull Up

5 Sets:
5 X Strict Pull Up* (Odds)
Superset with…
5 X 60s Alt Superman (Evens)
Rest 60s

*Scaling: 10 X Strict Ring Row / 5 X Low Bar Pull Up / 5 X Strict Banded Pull Up
Rx+: L-Sit Strict Pull Up

B.

Metcon

For Time:

21-15-9
Down Up
Single Arm KB Russian Swing @24/16kg (Right Arm)
Pull Up / Low Bar Pull Up / Ring Row
Single Arm KB Russian Swing @24/16kg (Left Arm)

Time Cap: 15 Mins

Wednesday 2nd September

A.

Strength – Single Leg KB / DB Romanian Deadlift

4 X 7 (Each Leg) @RPE 7

Rest 60 Seconds Between Sets

B.

Metcon

14 AMRAP
Ascending Ladder*
2, 2, 2, 4, 4, 4, 6…

DB Hang Power Clean @2 X 22.5/15kg
DB STOH
DB Russian Twist

*Complete 20 X DU / 40 X SU between rounds

Tuesday 1st September

A.

Strength – Thruster

4 X 3 Thruster @RPE 8

Rest 90s Between Sets

B.

Conditioning

12 AMRAP

In Pairs
YGIG By Movements

5 X Clusters @50/35kg
7 X T2B / Toes To KB
9 X Burpees Over Bar

Monday 31st August

Bank Holiday Team WOD

Partner ‘Murph’

(Can also be competed as an individual…)

Complete the Runs together then split the other movements between you…

For Time:

1 Mile Run
100 X Pull Up / Ring Row
200 X Push Up
300 X Air Squat
1 Mile Run

Rx: Wear a Weighted Vest @10/7kg

Time Cap: 40 Mins