A.) Clean
3-3-3-3

B.) 50 x Box Jump (24/20)
40 x OHS (42.5/30kg)
30 x TTB
20 x GTOH D/B (25/20kg)
10 x Burpee Pull up

Stretch

A.) Snatch
5-5-5-5

B.) Barbell TGU

C.) AMRAP in 4 mins
5 x Front Squat(50/35kg)
7 x CTB Pull up
9 x K/B Swing (24/16kg)

Rest 2 mins x 4 rounds

Stretch

A.) Split Jerk
1-1-1-1-1

B.) Max rep SDHP in 2 mins (32/24kg)

C.) 10 x Push Press (20/15kg)
10 x KTE
AMRAP in 12 mins

A.) Deadlift
2-2-2-2

B.) Run 600m
Row 600m

100 x Press Up
200 x Squat

A.) Thruster
2-2-2-2

B.) Max Unbroken Ring Dips

C.) AMRAP in 12 mins
3 x Clean (70/50kg)
3 x Burpee
6 x Clean (70/50kg)
6 x Burpee
9 x clean (70/50kg)
9 x Burpee…….etc

Stretch

CrossFit Faction WoD :-

A) Power Snatch

1 – 1 – 1 – 1 – 1

B) 3 Rounds For Time -

500m Row

21 x Bar Facing Burpee

12 x Power Snatch (45 / 35 kg)

Stretch

a) Find your 1rm Push Press

b) 3 attempts to get max unbroken muscle ups or 1 attempt pull up

c) 2 minute window… 5 x shoulder to overhead @ 80% of 1rm push press, time remaining.,max double under, rest 1 minute x 5 rounds

Stretch

On the minute for 10 minutes do 1 power clean and a hang squat clean at 80% of your 1RM clean and jerk.

Then do “Angie”

Stretch