Tuesday WOD

Clean 3, 3, 3, 1, 1, 1
3 sets heavy dumbell rows

5 Rounds For Time
400m Sprint with a 10kg vest
2 min rest

Saturday WOD

Front Squat 65% x 5 75% x 5 85% x 5+
Glute Ham Raise 3 sets

For Time
Swim 1km

Thursday WOD

Standing Press 65% x 5 75% x 5 85% x 5+
Standing Press 60% 3x10

30 sec stations
Kbell Floor Press
Rope Chins
Sit throughs
Rope Battle
Seld Drive

Run through sequence twice for a 5min round Rest 2 min Start again for a total of 3 rounds

Tuesday WOD

Power Clean 65% x 5 75% x 5 85% x 5+

12-9-6-3 Reps for time
Man Maker
Toe To Bar

Vivian Lawlers 'grapplers' back 1 year of training and 10kg later looking good !

Saturday

Deload Week

Front Squat 5x2 @60%

Swim 1km for time

Thursday WOD

Deload Week

Standing Press 5x2 @60%

5 rounds (easy pace today !)
3 Deadlift 100kg
4 Clap Pushups
5 Pullups

Tuesday WOD

Deload Week

Clean 5x2 @60%

Easy 12min Row

Saturday WOD

Front Squat 70% x 5 80% x 3 95% x 1+

Complete 5 rounds:
50m sprints
*rest 30 seconds between efforts

then...
For Time
Swim 1km

Thursday WOD

Standing Press 70% x 5 80% x 3 95% x 1+

Death By Clean and Jerk

With a running clock perform 1 C&J in the first min 2 in the second min 3 in the third and so on until you cannot perform the corresponding number of reps in the min.

60kg