0900hrs Olympic lifting

1000hrs WOD

After a good warmup
For time
Row 1000m
21 Deadlift 100 / 70kg
Run 1600m
21 Squat Clean 60/40kg
Row 1000m
21 Thrusters 40/30kg
Run 1600m
21 KB Swing 32/24kg
Row 1000m

Strength
Split jerk 5 – 5 – 4 – 4 – 2

WOD

Karens got gas

For time
150 Wall ball 20/14LB

Stop every 2 minutes and do 5 burpees

Strength
Strict press 4 – 4 – 4 – 4 – 4

WOD
7 rounds
7 Handstand push-ups
7 Thrusters 60/40kg
7 Knees to elbows
7 Deadlift 100/60kg
7 Burpees

Strength
Glute bridges 6-6-6-6-6

WOD
3 rounds for time
10 pull ups
20 squat jumps to 6″ target
30 ab mat sit-ups
40 DU

Then 500m farmers carry 32/24

Strength
Weighted push up 5-5-5-5-5

WOD
AMRAP 20 mins
12 Power snatch 40/20kg
10 Push-ups
4 Box jumps 36/24inch

Strength
Power clean 4 – 4 – 4 – 4 – 4
@70% 1rm

WOD
20-18-16-14-12-10
Power clean 60/40kg
Row for calories

Strength
Deficit deadlift 5-5-5-5

WOD
400m OH plate carry 25/15kg
15 thruster 40/30kg
15 OTB burpee
300m OH plate carry 25/15kg
10 thruster 40/30kg
10 OTB burpee
200m OH plate carry 25/15kg
5 thruster 40/30kg
5 OTB burpee

Strength
Push jerk 4-4-4-4-4

WOD
500m run
50 DU
25 squats
50 sit-ups
25 push press 50/30kg
50 DU
25 power snatch 50/30kg
50 frog jumps
25 pull ups
50 DU
500m run

Strength
Bar sit ups 5-5-5-5-5

WOD
3 rounds for time
25 KB swings 24/16kg
15 Toes to bar
5 HSPU
250m row

Then straight into max OH bar hold @ 60/40kg

Strength
Bench press 4 – 4 – 4 – 4 – 4
Work with a partner 4010 tempo focus on the down assisted on the up

WOD
For time
100 Burpees

10 double unders every minute on the way to your 100 burpees