Olympic lifting @ 7-8pm

7 RDS

@60/40 kg

3 dead lifts
3 hang cleans
3 front squat
3 push jerk
30 double unders

Dropping the bar any time other than to do double unders will incur an immediate penalty of 5 burpees

Clean

EMOM – 7

3 reps touch and go
Heavy

MET CON

12 min amrap

9 burpee over the bar
7 C2B pull ups
5 hang cleans @ 40/30

Press 5×3

MET CON

3 Rounds for time

10 handstand push ups
10 over the box jumps 24/20
200m run

“ACHILLES”

EMOM STOP AND DO 2 BURPEES

60 lateral jumps over the bar
50 wall balls
40 push press 40/25
30 jumping lunges
20 c2b pull ups
600 m run (no burpees once you start running)

First WOD in the performance and fitness academy is at 11am tomorrow. We hope to be finished before 4.

Olympic lifting

weighted pull up

7×2 climbing

METCON

5 RFT

5 front squat @ 60/45
7 push ups HR
9 toes to bar

CASH OUT:

3 ROPE CLIMBS NO LEGS
OR
30 RING ROWS

OH squat 1 rm

METCON

amrap 12

10 OH squats @ 40/25
10 burpee over the bar (lateral)

RX+ : 5 OH squats @ 60/45
10 burpee over the bar

Note

If you’re still missing baseline and/or Helen, these are priority over the WOD today as part of your test week. All test sheets should be complete by Friday.

Anyone competing on Saturday is banned from WOD crushing on Thursday and Friday. We must be supple, we will conquer

Deadlift 1 rm warm up well and take no more than 3 attempts at a new max

METCON

15 – 12 – 7

hang power clean @ 40/30
over the box jump 24/20 (must touch on top)

RX+ : HANG POWER CLEAN @ 60/45